Clean from Blocks

Instructions

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.
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.
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.
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 muscles does the Clean from Blocks work?

Clean from Blocks primarily targets the Quadriceps. It also engages the Calves, Glutes, Hamstrings, Shoulders, Traps as secondary muscles. This makes it an effective olympic weightlifting exercise for building quadriceps development.

What equipment do I need for the Clean from Blocks?

You will need a barbell to perform the Clean from Blocks. Make sure the equipment is set up properly and at the appropriate weight before starting.

Is the Clean from Blocks suitable for beginners?

The Clean from Blocks is an intermediate exercise. You should have a solid foundation of basic olympic weightlifting movements before attempting it. If you're new to training, start with simpler variations and progress to this exercise as your form and strength improve.

Is the Clean from Blocks a compound or isolation exercise?

The Clean from Blocks is a compound exercise, meaning it works multiple joints and muscle groups simultaneously. Compound movements are efficient for building overall olympic weightlifting and are typically performed earlier in a workout when you have the most energy.

How many sets and reps should I do for the Clean from Blocks?

Start with 3-4 sets of 8-12 reps. Adjust the weight so the last 2-3 reps of each set are challenging but achievable with good form. Rest 60-90 seconds between sets.

What are good alternatives to the Clean from Blocks?

Good alternatives include the All Fours Quad Stretch, Alternate Leg Diagonal Bound, Backward Drag. These exercises target similar muscle groups (Quadriceps) and can be substituted based on available equipment or training preference.

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