Block Snatch

  1. Start with feet shoulder-width apart and toes pointing slightly outward.
  2. Place the barbell on blocks in front of you, with your hands wider than shoulder-width apart and palms facing down.
  3. Lower your hips and bend your knees, keeping your back straight and chest up.
  4. Drive through your legs and hips, explosively extending your knees and hips to lift the barbell off the ground.
  5. As the barbell reaches your mid-thigh, shrug your shoulders and pull the barbell upward, keeping it close to your body.
  6. As the barbell reaches its highest point, drop under the barbell and catch it in a squat position, with your arms fully extended overhead.
  7. Stand up with the barbell extended over your head, maintaining a straight back.
  8. Lower the barbell back to the blocks in a controlled manner.

Primary Muscles

  • Glute
  • Lower Back
  • Quad
  • Thigh - Inner

Secondary Muscles

  • Calf
  • Forearm - Inner
  • Hamstring
  • Trap

Results

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Date Reps Resis. RPE

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