#58 - High Block Snatch
Purpose:
• Increase power
• Increase the snatch for competitive weightlifting
Primary Muscles Worked:
• Total body exercise
Sport Uses:
• Increase power output for all sports requiring power
• Heavy implement throwers
• Increase competitive weightlifting performance
Starting Position:
• Barbell positioned at upper 1/3 of thigh to inguinal crease
• Weight is felt on back of balls of feet (just behind metatarsal heads)
• Feet flat on floor
• Knee angle: 120 – 125 degrees
• Hip angle: 105 – 110 degrees
• Torso angle inclined from vertical: 32 degrees
• Slight forward tilt of the shins from vertical: 15 – 20 degrees
• Front of shoulders (deltoid) above the barbell
• Shoulder blades (scapulae) retracted “down & back” using lower trapezius muscles
• Arms/shoulders internally rotated (elbows point out to the side)
• Flex the wrists
• Cervical spine neutral or slightly extended
• Eyes look straight ahead or slightly up
• Should feel as if ready to “jump”
Technique:
• Explode upwards by quickly pushing down with the legs
• Attain triple extension: extend hips, knees, plantar flex ankles (come up on the toes)
• Shrug the shoulders
• Use the momentum and force from the upward explosion to pull the barbell up the torso
• Continue pulling with the arms and flexing wrists until the barbell is overhead
• Simultaneously bend the knees to catch or “rack” the barbell over, or slightly behind, the ears
• Using peripheral vision, while looking straight ahead, the athlete may or may not see their elbows
• Externally rotate the shoulders so the elbows attain a position under the barbell with the front (Antecubital fossa) of the elbow pointing towards the ceiling
• Extend the wrists so palms of hands face the ceiling
• Skip the feet outwards slightly, land softly with a “click” – not a stomp – of the heels on the platform
• Toes point outwards in a natural position
• Rack the barbell with feet flat on the floor
• Catch the barbell at its maximum height so it does not swing uncontrollably overhead
• Knee angle at the rack position: less than 90 degrees
• Land on the same horizontal line as when beginning the pull
• Move into an Overhead Squat position keeping the barbell over the ears, or slightly behind
• Maintain an upright trunk with normal lumbar lordosis
• Cervical spine neutral or slightly extended
• Eyes look straight ahead or slightly up
• Stand up until the legs are straight, making sure to not lock the knees
Sets & Repetitions:
• Up to 70% of the maximum in the snatch: 3 – 6 sets of 3 – 6 repetitions
• 71% - 90%: 4 – 10 sets of 2 – 3 repetitions
• 91% - 4 – 10 sets of 1 repetition
Derrick’s Notes:
High Block Snatch is an important exercise to develop power for weightlifters, or in the early part of an athlete’s career who participates in other power sports outside of weightlifting.
SUBSCRIBE for new videos ▶
SHOP:
Website -
Shop -
CONTACT:
Email - dcblocksusa@
CONNECT:
Facebook - - dcblocks
Instagram - - dcblocks
Twitter - - dcblocks
LinkedIn - - dc-blocks
1 view
1
0
6 months ago 00:09:09 1
Triple-rad Phanteks NV9 Build: A Stunningly Elegant Setup!
6 months ago 00:01:02 1
Besiege: The Splintered Sea (Announcement Trailer)
6 months ago 00:00:27 1
Строительство Домов Хай-Тек из Арболит Блока, строим по Краснодарскому краю и Крыму.
6 months ago 00:06:11 1
Architect Designs a Super House For A Super Car Collector (House Tour)
6 months ago 00:02:52 1
Jugger Masterlass 2019 Slowmotion Highlights
6 months ago 00:06:25 2
Without One German Product, Modern Civilization Would Collapse
6 months ago 03:12:45 12
Русы - Академический блок, Old high school - Русы, Old high school - Старички
6 months ago 00:17:14 1
Rotary Valves Make Normal Valves Look Silly - Why Aren’t We Using Them?
6 months ago 02:24:25 1
[HOONIGAN] KEN BLOCK’S GYMKHANA ANTHOLOGY: 15 Years of Automotive Action Film Excellence
6 months ago 00:46:30 1
90’s Dance & Dancefloor MIX in 2022
6 months ago 00:31:40 1
Bodycam Shows Intense Shootout between Chicago Police and Man Over a Seatbelt Violation
6 months ago 00:01:21 1
2024 Total Solar Eclipse: Through the Eyes of NASA (Highlights)
6 months ago 00:17:48 1
KPMG WITNESS Imraan Bashir
6 months ago 00:50:42 1
РАЗМЯГЧЕНИЕ КАМНЯ, высокоточная резка, транспортировка МЕГАЛИТОВ. Техномагия древних - ВЕРСАДОКО
6 months ago 00:24:24 1
Treason at the Winnipeg Labs?
6 months ago 01:26:49 1
Ziggurath - True North
6 months ago 00:03:02 1
[FREE] MTR Dq Violin UK Drill Type Beat 2024-BRAKES (Prod. by Soundz Of Da Forest) 148 bpm F# min
6 months ago 00:04:30 1
Olesya tries on the new Zara pointed toe block high heel red leather over knee boots
6 months ago 01:26:02 1
Mos Def - Mixtape (feat. Talib Kweli, Q-Tip, Common, De La Soul, DJ Krush, Biz Markie, Black Star)
6 months ago 00:04:48 1
Wu-Tang Clan - Da Mystery Of Chessboxin’ (Official HD Video)
6 months ago 00:20:06 1
Can You Beat Skyrim With Only A Fork?
6 months ago 00:02:08 1
Jeremiah Hill Highlights 17 Pts, 11 Ast vs MBA Moscow
6 months ago 00:10:01 1
The Most Insane Ski Run Ever Imagined - Markus Eder’s The Ultimate Run