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Shoulders · Barbell
Barbell Snatch From Blocks
Barbell Snatch From Blocks is an advanced compound strength exercise that works the delts (shoulders), with the hamstrings, upper back and lower back assisting. It needs a barbell. A typical prescription is 4-5 sets of 4-8 reps, and it burns about 7.3 calories per minute.
- Target
- Delts
- Body part
- Shoulders
- Equipment
- Barbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 4-5 × 4-8
- Calories / min
- ≈ 7.3 kcal
Primary muscles
- Shoulders · Deltoids
- Quadriceps · Quadriceps Femoris
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Upper Back · Trapezius
- Lower Back · Erector Spinae
How to do Barbell Snatch From Blocks
- Start in a squat position with your feet shoulder-width apart, toes pointed slightly outward. Place the barbell on blocks positioned at knee height. Hold the barbell with a wide overhand grip (palms facing down), hands placed wider than shoulder-width apart.
- Lift the barbell off the blocks by extending your hips and knees simultaneously, keeping the barbell close to your body.
- As the barbell reaches hip level, explosively extend your hips, knees, and ankles while pulling the barbell upward in one smooth motion. Quickly drop into a squat position and catch the barbell overhead with your arms fully extended.
- Stand up by extending your hips and knees, keeping the barbell overhead. Lower the barbell back to the blocks with control. Repeat for the desired number of repetitions.
Form tips
- Explode through your hips and knees to generate the power needed for the lift.
- Drop quickly into the squat to catch the barbell overhead in a stable position.
- Use a weight that allows for proper form and control throughout the exercise to prevent strain or injury.
Barbell Snatch From Blocks alternatives
More delts exercises
Barbell Snatch From Blocks FAQ
What muscles does Barbell Snatch From Blocks work?
Barbell Snatch From Blocks mainly works the delts in the shoulders (Deltoids, Quadriceps Femoris, gluteus maximus and gluteus mideus). The hamstrings, upper back and lower back work as secondary muscles.
What equipment do you need for Barbell Snatch From Blocks?
You need a barbell.
How many sets and reps of Barbell Snatch From Blocks should I do?
Start with 4-5 sets of 4-8 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Barbell Snatch From Blocks good for beginners?
It's rated advanced, so it's best left until you have a solid base of strength and technique.
How many calories does Barbell Snatch From Blocks burn?
About 7.3 calories per minute for a person of around 70 kg, based on a MET value of 6. Ten minutes of work is roughly 73 calories; heavier people burn more.
What is a good alternative to Barbell Snatch From Blocks?
Other exercises for the delts include Dumbbell One Arm Snatch, Dumbbell Bent Over Face Pull, Kettlebell Upright Row and Pull Apart Cable Resistance Band.
For developers
Use Barbell Snatch From Blocks in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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