Barbell Snatch from Blocks

Barbell Snatch from Blocks: So führst du sie aus

1. 1Set the blocks so the bar sits at the height you want to train from — typically just below or at the knee. Approach with your shins close to the bar and feet about hip-width apart.
2. 2Take a wide, hook grip on the bar so that when standing the bar would rest at your hip crease. Set your back flat, chest up, and shoulders slightly over or just behind the bar.
3. 3Brace your core and take the slack out of the bar, building tension through your hamstrings and lats before you move.
4. 4Drive through the floor with your legs, accelerating the bar upward as it passes the thighs and keeping it close to your body.
5. 5Finish with an aggressive triple extension of the hips, knees, and ankles, shrugging the shoulders to send the bar upward.
6. 6Pull yourself under the bar, rotating your elbows around and locking the arms out overhead as you drop into a squat.
7. 7Catch the bar overhead in a stable squat with arms fully extended, wrists and shoulders locked, then stand up to full lockout.
8. 8Once standing under control, lower or return the bar to the blocks to reset for the next rep.

Technik-Tipps

• Keep the bar tracking close to your body throughout the pull — a bar path that drifts forward will pull you out of position and force you to catch in front.
• Use a hook grip (thumb under the first two fingers) to hold onto heavier loads without your grip failing at the top of the pull.
• Punch your arms aggressively into the locked-out overhead position and pull your shoulder blades up into the bar to create a stable catch.
• Train from blocks to overload the second pull and catch, then carry that speed back to full snatches from the floor.
• Lift inside a platform with bumper plates so you can safely bail the bar forward or backward if a rep goes wrong, and clear the area around you.

Häufige Fehler

• Pulling early with the arms instead of the legs, which kills bar speed and leaves you no power for the triple extension.
• Letting the bar swing away from the body, which moves the catch out in front of you and risks dropping the lift or straining the lower back.
• Catching with soft, bent arms instead of a hard lockout, putting the elbows and shoulders at risk under a falling bar.
• Rounding the lower back at the start position, which loads the spine unsafely as you accelerate.
• Going too heavy before the overhead catch and squat mobility are solid, leading to unstable, missed reps.

Häufig gestellte Fragen