block power snatch below the knee
Block Power Snatch below the knee (Low block Power Snatch, Low box Power Snatch) — is a snatch variation where the lifter starts with the barbell resting on blocks positioned just below knee level, allowing for a shortened range of motion. By focusing on this segment of the lift, athletes can develop greater power, speed, and coordination in the critical mid-range portion of the lift. This can be a useful variation if athlete's transition phase is weak. It will help maintain knee flexion and strengthen the snatch sticking point.
performing
Stand with your feet hip-width apart. The barbell should be positioned over the balls of your feet. Move your shins toward the bar. Keep your back straight, chest up, and shoulders over the barbell. It might seem like your hips is too high, but it is okay.
Begin the lift by pushing through your legs and maintaining the barbell close to your body. Extend your hips and knees explosively, generating upward momentum. Keep your arms engaged, but not bent.
While the barbell reaches its highest point, slide your feet to the sides, quickly drop into a partial squat position and catch the barbell overhead with locked elbows. The barbell should be directly overhead, aligned with your midfoot, and your chest should be up.
Once your hips and knees are fully extended, shrug your trapezius and simultaneously stand on your toes, then keep pulling the barbell upward with your arms.
The Block Power Snatch is a full-body exercise that engages multiple muscle groups.
- During the initial pull, the glutes and quadriceps are activated, providing the force to lift the weight off the blocks.
- As the lift continues into explosive hip extension, the glutes team up with other powerful muscles to generate the force needed for full extension.
- During the second pull, the calf muscles play a crucial role in plantarflexing the foot, and the upper trapezius muscles lift the shoulder blades, while the biceps and deltoids help keep the bar close to the body and pull even higher.
- Afterwards, the glutes and quads become the main muscles that drive the transition into a deep squat. Rising also requires the use of adductors.
- The erector spinae, abdominals and other core muscles that support the spine are responsible for the safety and stability of the lift.
- The stabilizers in the pull are also the calves, lats, and hamstrings. The rotator cuff muscles stabilize the shoulder joints when the bar is overhead.
Muscles working
Programming
Programming snatch variations can vary depending on an individual's goals, experience level, and overall training plan. For beginners, it’s crucial to focus on learning proper technique and gradually increasing the weight. More advanced lifters may incorporate specific snatch variations into Olympic weightlifting routines and vary the intensity and volume over time.
This snatch variation skips the first few inches of the most difficult part of the pull. On the one hand, the athlete has a lot of distance to accelerate the bar. On the other hand, it starts close to the sticking point and athletes may struggle with it, especially if they have a long femur. The main reason the Block Power Snatch is usually performed instead of the Block Snatch is that it has less range of motion and less complexity than the snatch with squat.
The Block Power Snatch is usually performed before a Clean and Jerk, Pull, or Squat, but after a Power Snatch or Muscle Snatch if the goal is to improve strength, power, or positioning. Depending on your goal and experience, you can perform the Block Power Snatch before or after your Full Snatch. This can also be used as a light weight finisher for technique work.
In the Block Power Snatch below the knee, programming repetitions usually vary from 1 to 5 at 50−80% of the best snatch. Sets can vary from 1−3 with a heavy weight to 5 for light technique work.
Variations
Different variations of the Block snatch used to train specific aspects:
Block Snatch below the knee. Reduce the ROM of lift, focusing on the extension and catching.
Block Power Snatch above the knee. Reduce the squat phase, focusing on the explosiveness, catching and turnover.
Block Snatch Pull below the knee. Isolated partial pull with pulling the barbell from a low blocks, focusing on the full and powerfull extension.