Power Snatch from Blocks

What it is

This dynamic barbell lift starts from elevated blocks, requiring explosive power to hoist the weight overhead in one swift movement. You will primarily engage your quadriceps, while also powerfully working your glutes, hamstrings, and lower back. Shoulders, traps, and triceps are key for the overhead lockout, with calves and forearms assisting throughout.

Technique tips

• Set up with your shoulders slightly in front of the barbell.
• Initiate the pull by driving through the front of your heels.
• Explode upward through your hips, knees, and ankles.
• Keep the barbell traveling close to your body throughout the lift.
• Aggressively pull yourself under the bar as it rises.
• Receive the weight overhead with fully extended arms.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.