Snatch from Blocks
Overview
Snatch from Blocks is a standard inclusion in the Olympic weightlifter’s training program. It is an exercise for technical development for athletes at all levels. By eliminating the First Pull, this exercise forces the athlete to focus on the timing and effort in the Second Pull. This focus has a worthwhile effect as it mimics the physical and mental conditions imposed by Snatches at maximal weights.
About the Use of Blocks
In situations where athletes do not have access to blocks similar to those seen in the video, and alternative is to perform Snatch from the Knee.
An issue with blocks is that one size does not suit all athletes, especially those at opposite ends of the body height spectrum. This can be corrected to some extent by putting boards beneath the blocks to increase their height or putting boards beneath the athlete’s feet to reduce their height relatively.
Blocks must be solidly constructed to withstand the impact of falling bars.
Key Coaching Points
- In the start position, shins should be close to vertical and shoulders slightly in front of the bar.
- Begin the pull smoothly and unhurriedly, keeping shoulders in front of the bar to avoid excessive rotation of the body.
- Focus on being tall at the end of the pull. Success is mostly about timing and not finishing the pull early.
- Foot movement should be fast to facilitate quick movement under the bar.
- Practise pauses in the receiving position to develop balance and stability.
