Power Snatch from Blocks
Overview
The primary purpose of the Power Snatch from Blocks exercise is to develop power and timing in the finish of the pull. For beginners, the reduced range of movement in the pull minimises the complexity of learning the Power Snatch.
Key Coaching Points
- Set the bar just above the knee. The bar’s position at the start can be adjusted by placing boards on top of the blocks or beneath the athlete’s feet.
- The start of the pull should be smooth, that is, without a jolt.
- The angle of the shins at the start of the pull should be near vertical so that the bar is positioned over the centre of the foot. See figure 2 below.
- Endeavour to keep the bar close to the body and the arms straight during the pull.
- To avoid excessive body rotation during the pull, keep your shoulders slightly in front of the bar for as long as possible.
- Practise staying completely still in the receiving position for a count of 2.
- Work to rapidly descend into the receiving position with fast and low foot movement.
Figure 1: Start the pull smoothly, keeping your shoulders in front until the bar reaches mid-thigh.
Common Error
Figure 2: Ensure shins are close to vertical in the start position.
