Power Clean from Blocks

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

Intermediate level · Equipment: Barbell · Compound · Pull

Primary muscles: Hamstrings Secondary muscles: Quadriceps

How to perform Power Clean from Blocks

Step 1. With a barbell on boxes of the desired height, take a 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.
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. As the bar approaches the mid-thigh position, begin extending through the hips.
Step 3. In a jumping motion, accelerate by extending the hips, knees, and ankles, using speed to move the bar upward. There should be no need to actively pull through the arms to accelerate the weight. At the end of the second pull, the body should be fully extended, leaning slightly back, with the arms still extended.
Step 4. As full extension is achieved, transition into the third pull by aggressively shrugging and flexing the arms with the elbows up and out. At peak extension, pull yourself under the bar far enough that it can be racked onto the shoulders, rotating your elbows under the bar as you do so. The bar should be racked onto the protracted shoulders, lightly touching the throat with the hands relaxed.
Step 5. Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position, and complete the repetition by returning the weight to the boxes.

Frequently asked questions

What are the primary benefits of performing power cleans from blocks?

This variation emphasizes explosive hip extension and speed under the bar by removing the initial pull from the floor. It is highly effective for developing rate of force development and posterior chain power.

Which muscle groups are primarily targeted during this movement?

The hamstrings and glutes drive the explosive extension required to move the load. The spinal erectors, traps, and calves also play significant roles in stabilization and force transfer.

What is a common technical error to avoid when using blocks?

Avoid rocking back onto the heels or pulling early with the arms before reaching full hip extension. Ensure the shoulders remain slightly over the bar until the final explosive drive phase.

How should a beginner progress toward the power clean from blocks?

Beginners should first master the hang power clean to understand the second pull and catch mechanics. Once comfortable with the movement path, transition to blocks to practice starting from a static position.

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

Focus on high quality and speed by performing 3 to 5 sets of 1 to 3 repetitions. Keep the volume low to ensure each rep is executed with maximal power and technical precision.

Sample sets & reps for Power 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.

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