How to Use a Snatch Block
The snatch is one of two movements in the sport of Olympic weightlifting. Competitors in this sport often use snatch blocks to help improve their technique or focus upon strengthening the second pull, which is the explosive phase of the lift. Any athlete can use snatch blocks to develop speed, power and strength.
Things You'll Need
- Snatch blocks
- Standard sized (7') barbell
- Rubberized Olympic weights
- Lifting platform
- Wrist straps
- Olympic lifting shoes OR flat-soled shoes
- Lifting chalk (optional)
Instructions
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1
Set up the blocks and the bar. Place the snatch blocks about 3 feet apart on the platform. Then use the rubberized plates to load the barbell with the desired weight. Place the loaded bar onto the snatch blocks.
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2
Get set into the proper start position behind the bar. Place your hands about a foot outside shoulder-width and wrap the straps around the barbell. Make sure that you keep your head neutral (looking forward), your chest puffed out, and ensure that your shoulders are in front of the bar and not behind it. Bend your knees so that they are almost touching the barbell.
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3
Extend your legs upward to straighten them without straightening your back. Your shoulders should remain over the bar, your back should stay flat and your heels should remain firmly planted on the platform with your weight centered upon them.
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4
Explode upward as if performing a vertical jump. When the bar reaches a point slightly above the middle of your thigh, extend your hips, legs and back forcefully until you go up on your toes. At that point, shrug hard with your shoulders to pull the bar up as high as it will go.
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5
Dive down underneath the bar while moving your feet slightly outward. Concentrate on stretching your hands out against the bar in order to catch it without losing tension in your arms.
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6
Receive the bar in the "bottom position" of the snatch. To catch the bar properly, make sure that your wrists are bent backward so that the palms of your hand are parallel to the platform. Also, you should have your arms stretched backward behind you so that the bar is slightly behind your head. Contract all your muscles tightly in order to keep the weight from bouncing out of your grip.
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7
Stand up with the weight. Contract the muscles in your legs to drive upward while holding the weight securely held overhead. Focus on keeping your body centered on your heels.
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8
Use a controlled drop technique to return the bar to the blocks. While holding onto the bar, throw it forward in a controlled fashion and then catch it on your upper thighs. Doing this properly will feel like executing a vertical jump in reverse--and at no point should you feel that you do not have control of the bar's movement.
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Tips & Warnings
If you are just learning the snatch, or do not compete in the sport of Olympic weightlifting, practice the movement with an empty bar until you feel comfortable doing it.
If you decide not to use straps, you can coat your hands with lifting chalk, which will help keep the bar from slipping out of your hands.
Improper lifting technique while using snatch blocks can cause injury to the lower back, shoulders and knees.
