Strength exercise

Snatch (From Blocks)

How to do it

Set the bar on blocks so it rests at or above knee height, then take a wide snatch grip.
Set the back flat and hips low relative to the elevated start, keeping the shoulders over the bar.
Push against the blocks to lift the bar, accelerating it upward once it clears the knees.
Extend the hips, knees, and ankles fully, shrugging hard and pulling the elbows high and out to the sides.
Punch the arms overhead and pull the body under the bar to catch it locked out in a full overhead squat.
Stand to full extension with the bar overhead, then return it to the blocks under control.

Muscles worked

ShouldersMuscles surrounding the shoulder joint, responsible for a wide range of arm movements. All Shoulders exercises

Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises

QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises

CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises

Related Shoulders exercises

Axle Clean and Press Barbell Clean Barbell Clean and Jerk Barbell Hang Clean Barbell Hang Snatch Barbell Muscle Snatch

Type: Strength
Equipment: Barbell, Weight Plates
Primary muscles: Shoulders, Gluteus Maximus, Quadriceps, Core
Measured in: Reps and weight