Snatch Pulls from Blocks

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Overview

Snatch Pulls from Blocks allow the lifter to focus exclusively on the movement qualities of the final stages of the pull. In the early stages of learning Weightlifting, Snatch Pulls from Blocks should be performed with an emphasis on accurate body positioning, keeping the arms straight during the pull, and maintaining balance at the finish. In the start position, the shoulders should be in front of the bar, the back flat, the shins vertical and the head held high.

The start of the pull from the blocks should be smooth, ensuring that the shoulders remain in front of the bar for as long as possible and that the bar stays in contact with the thighs. As the bar reaches mid-thigh, there should be a visible acceleration of the upward movement of the body. The athlete’s objective is to make themselves as tall as possible, as this is a key factor in determining the bar’s height gain.

As mentioned previously, beginners should practise the pull with straight arms at all stages. However, as skill develops, the upward momentum of the bar should not be deliberately restricted when full extension of the body is reached. At this point, there is value in continuing to apply force with the arms.

Key Coaching Points

1. The start of the pull should be a smooth whole-body action, not a jolt.
2. Beginners should pull slowly to mid-thigh and focus on keeping shoulders in front of the bar.
3. The bar should be pressed against the legs as it rises to mid-thigh.
4. An acceleration of the body upwards should be encouraged when the bar reaches mid-thigh.
5. The shoulders should rise vertically, not backwards, to eliminate backward drift of the barbell.
6. Arms should remain straight at all times.
7. Vary the height of blocks by placing weight plates on top, or boards beneath the athlete’s feet.