#TryThis Snatch Grip Block Pulls

A snatch grip block pull is a variation on the traditional deadlift. Snatch grip deadlifts can be done from the floor, but require large amounts of mobility in order to do them correctly. Snatch grip block pulls on the over hand although seem a similar movement they are very different.

When doing a snatch grip deadlift off the floor you generate a lot of your power from leg drive mainly in the quads and then into the hamstrings, finally locking out with glutes and considerably more upperback than a traditional deadlift. In the block pull variation hardly any leg's are used, instead it becomes a lot more hip hinge dominant with the glutes and the upper back being the main movers while the lower back also plays a role.

These are great for improving the upperback and are a great variation to the traditional deadlift. Straps are advised as with the extra wide grip you are likely to lose grip before your strength fails. I recommend trying them off 4-6inch blocks in the higher rep ranges.  Start by putting your grip just outside the rings on the bar, when you get used to the movement you can keep bringing your hands out till your at the ends of the bar (if you are around 6ft this will normally be possible). Remember to keep your abs braced as hard as you can as these put you quite far over the bar and they will try and round you over.

Give them a try, let us know what you think in the comments section below!