Abs, Adductors, Biceps, Calves, Forearms, Glutes, Hamstrings, Shoulders, Traps, Upper Back
Power Clean from Blocks Overview
The power clean from blocks is a variation of the power clean and a full body exercise that is commonly performed in Olympic weight lifting and athletic training facilities.
The power clean from blocks differs in that you begin with the weight elevated by blocks. Performing power cleans from blocks can be beneficial by overloading the top portion of the movement, which can be especially helpful if you’re slow off the ground when pulling.
Power Clean from Blocks Instructions
- Position the bar on blocks slightly above knee height.
- Setup with your feet in a shoulder width stance, toes pointed out slightly, and your hands slightly wider than shoulder width.
- Drop your hips and drive the chest up while looking forward.
- Explosively jump straight up and shrug the bar aggressively.
- As the bar passes your shoulders, rotate your elbows around the bar until they are facing forward.
- Drop underneath the bar into a quarter squat and catch the clean on your shoulders in the front rack position with your hands outside of your shoulders.
- Reverse the movement by rotating the elbows back around the bar, unbending the elbows, and bringing the bar back to the starting position.
- Repeat for the desired number of repetitions.
Power Clean from Blocks Tips
- Olympic lifting is about efficiency, not just brute strength.
- Given the difference in hand position, the hips will likely start a little lower in the clean compared to the snatch.
- The difference in cleans and hang cleans is the position which they require the lifter to catch the bar. If you have to catch the bar higher (as in a power clean), you must accelerate it at a much higher rate to ensure the bar reaches the desired height.
- Think “slow off the floor, fast into the hips”.
- Ideally you want the movement to take place in a vertical fashion. Don’t think about pushing the hips forward, think up.
- Work on front squats and RDLs initially before moving into the clean, this will ensure that you’re already strong in a hinge and front rack position.
- When initially learning the clean, start from the hang (middle of the thigh).
- Toe angle is highly individual - experiment to see what feels best for you.
- Drive through the whole foot - you want 3 points of contact: big toe, little toe, and heel.