Power clean with blocks
The barbell power clean from blocks is a powerful exercise that enhances explosive strength and overall athletic performance. Primarily targeting the quadriceps, hamstrings, glutes, lower back, and shoulders, it boosts power and coordination. This lift promotes rapid hip extension, essential for many sports movements, and helps improve an athlete's speed and agility. By training from blocks, the lift specifically focuses on the mid-range phase, reducing strain on the lower back and allowing for heavier loads. Athletes gain strength, power, and improved technique through this valuable exercise.
| Primary muscle group: | FullBody |
| Exercise type: | Barbell |
| Exercise goal: | Strength |
| Key metric: | Weight |
Community Averages
35kg
Avg. weight
77lbs
Avg. weight
Popularity
* Based on data from the Blaze community
Description
- 1Setup: Place a barbell on boxes at the desired height. Stand with your feet shoulder-width apart and grip the bar just outside your legs.
- 2Starting Position: Lower your hips, focus your weight on the heels, keep your back straight, head facing forward, chest up, and shoulders slightly in front of the bar.
- 3First Pull: Drive through your heels while extending your knees. Keep your back angle constant and your arms straight.
- 4Mid-Thigh Position: As the bar reaches mid-thigh, start extending through your hips.
- 5Second Pull: Accelerate by extending hips, knees, and ankles in a jumping motion. Do not pull with your arms.
- 6Third Pull: At full extension, aggressively shrug and flex your arms with elbows up and out. Pull yourself under the bar, rotating your elbows under it.
- 7Rack Position: Rack the bar onto your shoulders, lightly touching your throat, with relaxed hands.
- 8Recovery: Drive through your heels, keep the torso upright, and elbows up until standing. Lower the weight back to the boxes to complete the repetition.
Tips & Tricks
Start with Proper Positioning: Ensure the blocks are at an appropriate height so that the barbell starts just below the knees. This will help you maintain proper form and engage the correct muscle groups.
Maintain a Neutral Spine: Keep your back straight and core engaged throughout the lift. This helps prevent injury and ensures that you are using the right muscles to lift the weight.
Explosive Movement: Focus on a quick and powerful extension of your hips, knees, and ankles to propel the bar upwards. This explosive movement is crucial to getting the barbell to the rack position.
Strong Grip: Use a firm, overhand grip on the barbell, and keep your wrists straight while lifting. This provides better control and reduces the risk of dropping the bar.
Elbows High: As you catch the bar in the rack position, ensure your elbows are high and pointing forward. This helps stabilize the bar across your shoulders and prepares you for the front squat portion.
Proper Foot Placement: Keep your feet hip-width apart with your toes pointing slightly outwards. This stance offers better balance and allows for a more powerful lift.
Engage Your Core: A strong core is essential for maintaining balance and stability. Tighten your abdominal muscles throughout the lift to protect your lower back.
Breath Control: Inhale deeply before you begin the lift and exhale forcefully as you execute the movement. Proper breathing helps maintain intra-abdominal pressure and supports your spine.
Warm-up and Stretch: Ensure you adequately warm up with dynamic movements and stretch key muscle groups like hamstrings, calves, and shoulders to increase flexibility and reduce the risk of injury.
Focus on Technique Over Weight: Prioritize mastering the technique before progressively adding weight. Proper form is crucial for minimizing injury risk and maximizing the effectiveness of the exercise.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
