Power Clean from Blocks

Instructions

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.
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.
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.
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.
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 muscles does the Power Clean from Blocks work?

Power Clean from Blocks primarily targets the Hamstrings. It also engages the Quadriceps as secondary muscles. This makes it an effective olympic weightlifting exercise for building hamstrings development.

What equipment do I need for the Power Clean from Blocks?

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

Is the Power Clean from Blocks suitable for beginners?

The Power 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 Power Clean from Blocks a compound or isolation exercise?

The Power 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 Power 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 Power Clean from Blocks?

Good alternatives include the 90/90 Hamstring, Alternating Hang Clean, Ball Leg Curl. These exercises target similar muscle groups (Hamstrings) and can be substituted based on available equipment or training preference.

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