Block Snatch

1. Set up the blocks so the barbell rests somewhere between mid-shin to mid-thigh height.
2. Stand with your feet hip-width apart, in front of the bar.
3. Bend at the hips and knees, and grip the bar with a wide overhand grip.
4. Position your shoulders slightly over the bar, back straight, eyes focused ahead. This is your starting position.
5. Explosively extend your hips and knees, simultaneously shrugging your shoulders upward.
6. Pull your body under the bar rapidly, rotating your wrists around the bar as you drop into a squat position.
7. Catch the bar overhead with arms fully extended, while in a deep squat.
8. Stand up by straightening your legs, keeping the bar steady overhead.
9. Lower the bar back to the blocks carefully.
10. Repeat for the desired number of repetitions.

Notes

Lower the barbell's starting height to increase the difficulty of the exercise. Raise the barbell's starting height for a easier lift.

Results