Power clean with blocks

Exercise overview

Primary muscle group: Full Body

Exercise type: Barbell

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 6

Average per rep (lbs)*: 14

Description: Setup: Place a barbell on boxes at the desired height. Stand with your feet shoulder-width apart and grip the bar just outside your legs. Starting 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. First Pull: Drive through your heels while extending your knees. Keep your back angle constant and your arms straight. Mid-Thigh Position: As the bar reaches mid-thigh, start extending through your hips. Second Pull: Accelerate by extending hips, knees, and ankles in a jumping motion. Do not pull with your arms. Third 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. Rack Position: Rack the bar onto your shoulders, lightly touching your throat, with relaxed hands. Recovery: Drive through your heels, keep the torso upright, and elbows up until standing. Lower the weight back to the boxes to complete the repetition.

Exercise ID: 00253

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and 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.

Exercise overview

Exercise tips and tricks

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