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Barbell Power Snatch From Blocks

Barbell Power Snatch From Blocks

The Barbell Power Snatch From Blocks is an advanced Olympic lifting exercise that targets multiple muscle groups and increases explosive power and strength. This exercise is typically performed using a barbell loaded with weight plates and starting at an elevated position, known as blocks, which allows for a more controlled and focused movement. The Power Snatch From Blocks primarily targets the muscles of the posterior chain, including the glutes, hamstrings, and lower back. Additionally, it engages the upper body muscles such as the traps, deltoids, and forearms. This compound movement requires coordination, balance, and agility, making it an excellent choice for athletes looking to improve overall athletic performance. When performing the Barbell Power Snatch From Blocks, it is important to maintain proper form and technique to minimize the risk of injury. The movement involves explosive hip extension, shoulder rotation, and overhead positioning, requiring a strong core and stable shoulders. It is crucial to start with lighter weights and gradually increase the load as you become more comfortable and proficient in the movement. Including the Barbell Power Snatch From Blocks in your training routine can have numerous benefits, including improved power output, enhanced mobility, and increased muscle coordination. However, due to its complexity and technical demands, it is recommended to seek guidance from a qualified fitness professional to ensure proper execution and maximize the exercise's benefits. Remember to always start with a proper warm-up and listen to your body, stopping immediately if you experience any pain or discomfort.


  • Start by placing the barbell on blocks at about mid-thigh height.
  • Stand with your feet hip-width apart and toes facing forward, slightly behind the barbell.
  • Bend your knees and hips to lower into a slight squat position, keeping your back straight.
  • Grip the barbell with an overhand grip slightly wider than shoulder-width apart.
  • Take a deep breath, engage your core, and explode upward by extending your hips, knees, and ankles.
  • As the barbell rises, keep it close to your body and pull it upward and overhead.
  • Quickly drop under the barbell by bending your knees and hips and rotating your elbows around the bar.
  • Catch the barbell overhead with fully extended arms and your feet shoulder-width apart.
  • Stabilize the barbell overhead, then stand up straight, extending your hips and knees.
  • Lower the barbell back down to the starting position by reversing the movement.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Ensure proper warm-up to activate your muscles and improve flexibility before attempting the Barbell Power Snatch From Blocks.
  • Focus on maintaining proper form throughout the movement to maximize efficiency and prevent injury.
  • Engage your core muscles to stabilize your body during the exercise.
  • Gradually increase the weight used for the Barbell Power Snatch From Blocks to continuously challenge your strength and power.
  • Pay attention to your grip strength and practice proper hand placement on the barbell.
  • Incorporate explosive leg drive and hip extension to generate power during the movement.
  • Perform the exercise in a controlled manner, avoiding any jerky or rapid movements.
  • Combine the Barbell Power Snatch From Blocks with other exercises that target similar muscle groups to create a well-rounded workout routine.
  • Include variations of the Barbell Power Snatch From Blocks, such as hang snatches or dumbbell snatches, to add variety and challenge to your workouts.
  • Maintain a balanced diet with adequate protein intake to support muscle recovery and growth.


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