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Clean from Blocks

The Clean from Blocks primarily targets your Quadriceps, with support from Calves, Glutes, Hamstrings, Shoulders, Traps. It requires barbell and is best suited to intermediate lifters.

Intermediate level · Equipment: Barbell · Compound · Pull

Primary muscles: Quadriceps Secondary muscles: Calves, Glutes, Hamstrings, Shoulders, Traps

How to perform Clean from Blocks

  1. Step 1. With a barbell on boxes or stands of the desired height, take an overhand or hook grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position.
  2. Step 2. Begin the first pull by driving through the heels, extending your knees. Your back angle should stay the same, and your arms should remain straight with the elbows pointed out.
  3. Step 3. As full extension is achieved, transition into the receiving position by aggressively shrugging and flexing the arms with the elbows up and out. Aggressively pull yourself down, rotating your elbows under the bar as you do so. Receive the bar in a front squat position, the depth of which is dependent upon the height of the bar at the end of the third pull. The bar should be racked onto the protracted shoulders, lightly touching the throat with the hands relaxed. Continue to descend to the bottom squat position, which will help in the recovery.
  4. Step 4. Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position. Return the weight to the boxes for the next rep.

Frequently asked questions

What are the primary benefits of performing the clean from blocks?

This variation emphasizes the second pull and triple extension by removing the initial lift from the floor. It is primarily used to develop explosive power in the quads and improve turnover speed under the bar.

How should the starting position differ from a standard floor clean?

The athlete should maintain a vertical shin angle and a tight lumbar arch with the shoulders slightly ahead of the bar. This position isolates the power phase and forces a more aggressive leg drive.

What is a common technical error when lifting from blocks?

Many lifters tend to shift their weight too far back on their heels or pull with the arms too early. Ensure the weight remains centered over the mid-foot until the final explosive drive occurs.

How should a beginner progress toward the clean from blocks?

Beginners should first master the hang power clean to understand the hip hinge and bar path. Once the movement pattern is consistent, blocks can be introduced to practice pulling from specific heights.

What is the recommended set and rep range for power development?

For maximum power and technical proficiency, perform 3 to 5 sets of 1 to 3 repetitions. Keeping the volume low ensures each rep is executed with high velocity and proper mechanics.

Sample sets & reps for Clean from Blocks

  • Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
  • Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
  • Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Quadriceps exercises

  • All Fours Quad Stretch — stretch
  • Alternate Leg Diagonal Bound — other
  • Backward Drag — other
  • Bear Crawl Sled Drags — sled
  • Bench Jump — bodyweight

See all Quadriceps exercises →

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