Snatch from Blocks

What it is

This is an advanced Olympic weightlifting exercise that builds explosive power and full-body coordination. It involves lifting a barbell from an elevated position to an overhead squat in one continuous motion. You will primarily work your quadriceps, with significant engagement from your glutes, hamstrings, and lower back. This compound pull also strengthens your calves, forearms, shoulders, trapezius, and triceps.

Technique tips

• Establish a wide grip with shoulders slightly in front of the bar.
• Drive powerfully through your heels to initiate the lift.
• Keep the barbell close to your body throughout the pull.
• Achieve full triple extension through hips, knees, and ankles.
• Aggressively pull yourself under the bar into a deep squat.
• Maintain a stable overhead position as you stand up.

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.