Exercise Library
Block Snatch Deadlift
The block snatch deadlift is simply a snatch deadlift taken from blocks instead of the floor.
It can be used to overload the higher ranges of motion of the pull beyond what a lifter can handle in a deadlift from the floor, to focus on position and movements through a difficult range such as around the knees, or to avoid a range of motion or position that aggravates existing pain or injury.
The motion should be identical, and the position when starting from the blocks identical to the position the lifter would be in at that point in a snatch deadlift from the floor.
Purpose
The block snatch deadlift has three common purposes. It can be used to overload the higher ranges of motion of the pull beyond what a lifter can handle in a deadlift from the floor, to focus on position and movements through a difficult range such as around the knees, or to avoid a range of motion or position that aggravates existing pain or injury.
Programming
Generally the block snatch deadlift should be done for 2-6 reps per set anywhere from 80%-120% of the lifter’s best snatch depending on the lifter and how it fits into the program. Even heavier loading is often possible from knee or higher blocks.
In any case, the weight should not exceed what the lifter can do with reasonably proper positioning—if being used for posture, position and balance training, weights need to be controlled to allow perfect positioning and movement. As a heavy strength exercise, it should be placed toward the end of a workout. Typically pulling exercises are performed before squats, but this order can be reversed for lifters who need to emphasize squat strength over pulling strength.
It can be used to overload the higher ranges of motion of the pull beyond what a lifter can handle in a deadlift from the floor, to focus on position and movements through a difficult range such as around the knees, or to avoid a range of motion or position that aggravates existing pain or injury.
The motion should be identical, and the position when starting from the blocks identical to the position the lifter would be in at that point in a snatch deadlift from the floor.
Purpose
The block snatch deadlift has three common purposes. It can be used to overload the higher ranges of motion of the pull beyond what a lifter can handle in a deadlift from the floor, to focus on position and movements through a difficult range such as around the knees, or to avoid a range of motion or position that aggravates existing pain or injury.
Programming
Generally the block snatch deadlift should be done for 2-6 reps per set anywhere from 80%-120% of the lifter’s best snatch depending on the lifter and how it fits into the program. Even heavier loading is often possible from knee or higher blocks.
In any case, the weight should not exceed what the lifter can do with reasonably proper positioning—if being used for posture, position and balance training, weights need to be controlled to allow perfect positioning and movement. As a heavy strength exercise, it should be placed toward the end of a workout. Typically pulling exercises are performed before squats, but this order can be reversed for lifters who need to emphasize squat strength over pulling strength.
