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#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
