Block work is often underutilised in many Olympic lifting routines, but it can be a game-changer for lifters of all levels. Training from the blocks offers unique benefits that aren’t as easily achieved through traditional floor lifts alone. Whether you're looking to improve your pulling strength, refine your technique, or develop explosive power, block work can be an invaluable tool in reaching your lifting potential.
Here’s a breakdown of why incorporating blocks into your snatch and clean training is essential, along with tips on how to make the most out of each block variation.
Focus on Specific Phases of the Lift
Block work lets you isolate particular phases of the lift—whether it's from above the knees, below the knees, or even mid-thigh. By removing the initial pull from the floor, you can narrow in on common sticking points or technical issues within these specific ranges.
Tip: Use different block heights to target weak areas. For example, if you struggle with catching in the squat position, starting from higher blocks (around mid-thigh OR even a high hang position) can help you better connect your pull to the turnover.
Develop Explosiveness and Speed
Working off the blocks encourages lifters to generate maximum speed and power over a shorter range of motion. With a reduced pull distance, you have to be explosive from the start to complete the lift successfully, which reinforces a quicker and more powerful extension.
Tip: Focus on speed and precision with each rep. Keep the lifts snappy, aiming to reach full extension in a short amount of time, which will pay off when transitioning back to floor pulls.
Enhanced Technique & Consistency
The blocks allow you to perfect technique with consistent starting positions, removing the challenge of controlling the bar from the floor. This is especially helpful for athletes looking to improve certain positions in the lift, such as those aiming to avoid the “strippers lean” during the setup (Hang position just above the knee).
Tip: Use block lifts to practice ideal bar path and positioning. Have a coach (or video yourself) to check if your technique holds up consistently across different heights.
Build Pulling Strength Without Fatigue
Since block lifts eliminate the need for the initial pull from the floor, they can be an excellent way to build pulling strength while reducing total session fatigue. By focusing on shorter ranges, lifters can accumulate more reps without the same level of energy expenditure required for full lifts from the ground.
Tip: Use moderate to heavy weights (75-85%) and higher rep schemes (3-6 reps) on block lifts to build pulling strength and endurance, especially if you have an upcoming competition or need to save energy for other parts of your training.
Improve Mental Focus & Confidence
Block lifts are an excellent way to improve your confidence with heavier weights. With the initial pull taken out, you can focus solely on executing the lift from a higher position, which can help you gradually adapt to heavier loads in a more controlled setting.
Tip: Start incorporating near-maximal lifts from the blocks. It’s a great way to acclimate to the feel of heavier weights while keeping the risk of fatigue and overexertion lower than in full lifts.
Adaptability for Athletes with Restrictions or Injuries
Training from the blocks can be a great alternative for athletes with mobility issues or recovering from injuries that make pulling from the floor challenging. It allows them to continue building strength and technique without the strain that floor lifts might pose.
Tip: Be mindful of block height to accommodate your mobility needs. Always focus on perfecting technique rather than pushing for maximum weights.
How to Incorporate Block Work into Your Program
For most lifters, block work can be included 1-2 times a week, depending on your training cycle. Here’s a sample approach:
Power Day: Use high blocks for snatch and clean pulls focusing on speed and precision.
Strength Day: Focus on lower blocks with heavier weights to build pull strength and reinforce positioning.
Whether you're a beginner refining technique or an experienced lifter pushing for new PRs, block work can be adapted to meet your goals and add much-needed variety to your program.
Final Thoughts
Block training is more than just a way to change up your routine. It’s a highly effective tool for targeting weak points, building strength, and refining technique in both the snatch and clean lifts. Incorporate block work with intention, and you’ll see its benefits transfer to your lifts from the floor. Remember, technique is key, so stay focused and use blocks to build a strong foundation for those PR attempts!
With consistent block work, you'll be well on your way to seeing stronger, faster, and more technically sound snatches and cleans. Give it a try and watch your confidence and competence grow in every lift.