Power Clean From Blocks 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Quads
Secondary Targets
Abs, Adductors, Biceps, Calves, Forearms, Glutes, Hamstrings, Shoulders, Traps, Upper Back
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Barbell
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Power Clean from Blocks is an explosive strength exercise that primarily targets the quads, while also engaging several secondary muscle groups including the abs, adductors, biceps, calves, forearms, glutes, hamstrings, shoulders, traps, and upper back. This exercise is performed by starting with the barbell positioned on blocks at knee height, allowing the lifter to focus on the power generated from the lower body to propel the bar upward. The movement involves a quick extension of the hips, knees, and ankles to lift the barbell to shoulder height, mimicking the clean portion of a full Olympic lift. The exercise improves strength, speed, and coordination while working multiple muscle groups, making it highly effective for developing power and enhancing athletic performance.
How to Perform
Set the barbell on blocks just above knee height.
Position your feet shoulder-width apart with your toes slightly turned out. Your hands should be placed slightly wider than shoulder-width on the bar.
Lower your hips while keeping your chest up and eyes forward, maintaining a strong posture.
Explosively extend your hips and knees, using a powerful jump while shrugging your shoulders aggressively to lift the bar.
As the bar reaches shoulder height, quickly rotate your elbows around the bar and point them forward.
Drop into a quarter squat and catch the bar on your shoulders in the front rack position, ensuring your hands are outside your shoulders.
Reverse the movement by rotating your elbows back, extending your arms, and lowering the bar back to the blocks.
Repeat the process for the desired number of repetitions.
Tips
Olympic lifting focuses on technique and efficiency, not just raw strength.
In the clean, your hips will typically start lower than in the snatch due to the difference in hand placement.
The main difference between a clean and a hang clean is the position in which you catch the bar. For power cleans, where you catch the bar higher, you need to generate more speed to ensure the bar reaches the proper height.
Focus on the principle of "slow off the floor, fast into the hips" to maximize efficiency.
The movement should be primarily vertical. Rather than thinking of pushing the hips forward, concentrate on driving the bar upward.
Before attempting the clean, build strength in the front squat and Romanian deadlift (RDL) to develop a solid hinge and front rack position.
When learning the clean, start from the hang position (mid-thigh) to simplify the movement.
Toe angle varies from person to person, so experiment to find what feels most comfortable for you.
Drive through the entire foot, ensuring all three points of contact: big toe, little toe, and heel.
How Not to Perform
Avoid Rounding Your Back
Never allow your lower back to round during the lift. Keep your chest up and spine neutral to avoid strain on your back and prevent injury.
Don’t Use Momentum
Don’t rely on swinging or jerking the bar up. Focus on using controlled, explosive force to lift the bar, engaging the quads and other target muscles rather than relying on momentum.
Don’t Overextend the Hips
Avoid pushing your hips too far forward when jumping or shrugging the bar. Instead, think of driving upward in a straight line to engage the correct muscles without wasting energy.
Don’t Let the Bar Drift Away from Your Body
Keep the bar close to your body throughout the lift. Letting it drift forward can lead to loss of control and energy inefficiency.
Don’t Perform a Half Jump
Avoid performing a shallow jump when shrugging the bar. Aim for a full, explosive jump to generate enough power to move the bar efficiently.
Don’t Rush the Elbow Rotation
Avoid jerking your elbows around the bar too quickly. A rushed elbow rotation can lead to an inefficient catch and potential strain on your shoulders and wrists. Focus on smooth, controlled movement.
Don’t Drop Too Quickly into the Squat
Avoid dropping too quickly into the squat when catching the bar. This can cause instability. Control your descent to maintain proper positioning and catch the bar effectively.
Don’t Neglect Core Engagement
Never lift without engaging your core. A weak core can lead to instability and injury, particularly when lifting heavy weights. Always keep your core tight to protect your lower back.
Don’t Forget to Drive Through the Whole Foot
Avoid focusing too much on your toes. Make sure to drive through the full foot, ensuring contact with the big toe, little toe, and heel for a stable and powerful lift.
Don’t Neglect Proper Warm-Up
Never skip a proper warm-up. Failing to warm up can lead to tight muscles, poor mobility, and increased risk of injury. Warm up your shoulders, hips, and legs before attempting the lift.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
