Full body / Intermediate / Compound (multi-joint)

Power Snatch from Blocks

A barbell explosive exercise for the quads, with the calves, forearms and glutes assisting.

At a glance

Primary: Quads
Secondary: Calves, Forearms & grip, Glutes, Hamstrings, Lower back (erectors), Rear delts, Upper traps, Triceps
Equipment: Barbell
Movement pattern: Hip hinge
Level: Intermediate
Type: Full body, Compound (multi-joint), Explosive

Loads the shoulder, lower back. Use a load you can control and skip it if it causes pain.

Begin with a loaded barbell on boxes or stands of the desired height. A wide grip should be taken on the bar. The feet should be directly below the hips, with the feet turned out as needed. Lower the hips, with the chest up and the head looking forward. The shoulders should be just in front of the bar, with the elbows pointed out. This will be the starting position.
Begin the first pull by driving through the front of the heels, raising the bar from the boxes.
Transition into the second pull by extending through the hips knees and ankles, driving the bar up as quickly as possible. The bar should be close to the body. At peak extension, shrug the shoulders and allow the elbows to flex to the side.
As you move your feet into the receiving position, forcefully pull yourself below the bar as you elevate the bar overhead. The feet should move to just outside the hips, turned out as necessary. Receive the bar above a full squat and with the arms fully extended overhead.
Keeping the bar aligned over the front of the heels, your head and chest up, drive through heels of the feet to move to a standing position. Carefully return the weight to the boxes.

✗ Catching with bent elbows or the bar behind the head.
Why it hurts: The shoulders are loaded in an unstable, extreme position; this is a common way to hurt the shoulder or elbow.
✓ Instead: Punch up into locked elbows with the bar over the back of the neck. Learn it with a PVC pipe or empty bar and a coach.
✗ Bar swinging away from the body.
Why it hurts: The lower back and shoulders have to fight the bar back into position.
✓ Instead: Keep the bar close, brushing the thighs, and drive up with the legs before pulling under.