Why Use Blocks?
Block Lifts are a specific type of training variation where the barbell begins on blocks at varying heights, instead of from the ground. This approach can offer several benefits that directly translate to the improvement of the Olympic lifts:
Benefit #1: Developing specific portions of the lift: Block snatches and cleans allow athletes to focus on specific portions of the lift, depending on the height of the blocks. This is great for improving weaknesses in certain phases of the lift. For instance, low blocks might help enhance the transition phase, while high blocks might help improve the final pull and catch. While also reducing overall strain on the athlete due to the reduced range of motion required.
Benefit #2: Teaching proper bar path: Block snatches help athletes learn the correct bar path during the second and third pull phases of the snatch, by ensuring the bar is kept close to the body. This can translate to improved efficiency and effectiveness during the full lift.
Benefit #3: Increased power output: Lifting from the blocks requires greater explosiveness due to the reduced range of motion and the absence of a stretch reflex. This can help increase power output, which can be beneficial in the full lifts.
Benefit #4: It is a confidence builder for sure! Block work can help build an athlete's confidence, especially in the final phases of the lift. They can help an athlete get comfortable with heavier weights, improving their confidence in pulling, turning over, and receiving the bar in the bottom position of the snatch and the clean.
Remember, even though block snatches and cleans can be beneficial, they are just one tool in an athlete's toolbox. They should be used in conjunction with a variety of other training techniques to help ensure well-rounded development and progress in the Olympic lifts. As always, proper coaching and supervision are key to ensuring these lifts are performed safely and effectively.
Jerks form the Blocks are a separate topic although the benefits are very similar.
