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Power Snatch from Blocks

in Quadriceps Exercise


Main Muscle Worked: Quadriceps

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Power Snatch from Blocks - Exercise Guide

Step 1

Position a barbell on top of two platforms of your preferred height.

Step 2

Stand up straight with the barbell in front of you. Your feet must be hip width away from each other and toes pointing out.

Step 3

Descend by bending your hips and knees at the same time. Keep your back straight, head looking forward, and chest up as you go down. Continue until your arms are able to reach the barbell.

Step 4

Hold the barbell with both hands using a wide grip. Your shoulders must be in front of the barbell and elbows pointing out. This is your starting position.

Step 5

For the first pull, pull the barbell off the platforms by driving it through the front of your heels.

Step 6

For the second pull, extend your hips, knees and ankles at the same time to move the barbell up as quickly as possible. At this point, the barbell should now be close to your upper body.

Step 7

Once you’re whole body is at the peak extension, shrug your shoulders and let your elbows flex to the sides. You’ll notice that your feet are off the floor.

Step 8

Once you’re airborne, move your feet slightly wider than hip width to proceed into your receiving position. Your toes may be pointed out as needed.

Step 9

After that, aggressively pull your body below the barbell as you raise it overhead.

Step 10

As you do the previous step, bend your hips and knees at the same time to squat down. Receive the weight with your arms fully extended overhead and in a full squat position.

Step 11

Pause for a moment then slowly extend your hips and knees to proceed into a standing position. Use your heels to push your body up. Keep your back straight, chest up, and head looking forward as you do this.

Step 12

Carefully return the barbell on the platforms then prepare for your next repetition.


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