Barbell Snatch from Blocks

Barbell Snatch from Blocks

The Barbell Snatch from Blocks is a dynamic and explosive exercise that targets multiple muscle groups in the body. It is an advanced variation of the Olympic lift, the barbell snatch, which tests strength, power, and coordination. In this exercise, the lifter starts with the barbell resting on blocks at knee height. The lifter then explosively lifts the barbell off the blocks, rapidly extending the hips, knees, and ankles. The momentum generated from this explosive movement is used to propel the barbell overhead in one fluid motion, while simultaneously dropping into a deep squat position. The lifter catches the barbell in an overhead position with locked-out arms and thighs parallel to the ground. The movement is then reversed, returning to the starting position in a controlled manner. The Barbell Snatch from Blocks primarily targets the lower body, particularly the glutes, quadriceps, and hamstrings. It also engages the muscles of the core, shoulders, and upper back as stabilizers throughout the movement. Additionally, this exercise challenges coordination, balance, and flexibility, making it a great choice for athletes desiring increased power and explosiveness for sports performance. It is worth noting that the Barbell Snatch from Blocks is an advanced exercise that requires proper technique, flexibility, and strength. Proper form and progression are essential to avoid injury and maximize benefits. Therefore, it is recommended to learn this exercise under the guidance of a qualified fitness professional or coach.


  • Start by placing a barbell on a set of blocks or a rack at about mid-thigh height.
  • Stand with your feet shoulder-width apart, toes pointing slightly outward.
  • Bend your knees and hinge at the hips to lower your body into a squat position.
  • Grip the barbell with an overhand grip, hands shoulder-width apart.
  • Take a deep breath and engage your core muscles.
  • Drive through your legs and extend your hips, explosively pulling the barbell upward.
  • As you lift the barbell, keep it close to your body and use your shoulders and arms to guide it upwards.
  • When the barbell reaches chest height, quickly drop into a partial squat and rotate your elbows under the barbell.
  • Extend your arms fully to press the barbell overhead in one fluid motion.
  • Lower the barbell back down to the starting position by reversing the movement.
  • Repeat the exercise for the desired number of repetitions.

Tips & Tricks

  • Eat a balanced diet to fuel your workouts and support muscle recovery.
  • Focus on proper form and technique to prevent injury and maximize performance.
  • Progressively increase the weight lifted to continually challenge your muscles and stimulate growth.
  • Incorporate explosive exercises like power cleans or kettlebell swings to improve your power output.
  • Incorporate mobility exercises into your warm-up routine to enhance your range of motion.
  • Include accessory exercises such as Romanian deadlifts or overhead squats to strengthen specific muscle groups.
  • Prioritize rest and recovery days to allow your body time to repair and adapt to the training stimulus.
  • Stay consistent with your training schedule to see long-term progress and avoid plateauing.
  • Consider working with a qualified coach or trainer to ensure you are performing the exercise correctly.
  • Listen to your body and modify or adjust the exercise as needed to accommodate any physical limitations or injuries.


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