Quadriceps
Power Snatch from Blocks
A snatch variation that starts with the bar on blocks near knee height, so you can focus on the explosive second pull and fast overhead catch.
Primary musclesQuadriceps
Energy burned
≈ 46 kcalFor 3 × 8–12, rest 90s · ≈ 8.0 kcal/min
Estimate range 35–58 kcal (±25 %)
Muscle mass worked41 %
Effort during a set14.4 MET
Your lean mass53.5 kgBody fat estimated from BMI and age
Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.
Setup
- 1Set the bar on blocks at about knee height and stand with your feet hip-width apart.
- 2Take a wide hook grip and bend down until your shoulders are over the bar and arms are straight.
- 3Lift your chest, tighten your back and brace your core.
How to perform
- 1Push through your feet to bring the bar up past your knees.
- 2Extend your hips, knees and ankles forcefully as the bar reaches your upper thighs.
- 3Shrug and pull the bar upward, keeping it close.
- 4Drop under the bar and catch it overhead in a quarter squat with locked arms.
- 5Stand fully, then return the bar to the blocks under control.
