Clean from Blocks

Technique

How to perform Clean from Blocks

1. Support the loaded bar on two weightlifting blocks set to the same chosen height.
2. Take an overhand or hook grip just outside your legs and establish the clean position appropriate to that height, balanced over the whole foot.
3. Brace your trunk and start the bar from rest by driving through your legs while keeping it close.
4. Extend your hips and knees rapidly, then turn your elbows underneath as you move into the receiving squat.
5. Receive the bar across the front of your shoulders and descend into a controlled front squat.
6. Stand fully with the bar supported in the front rack.
7. Return the bar to the blocks, let it settle, and reset before repeating.

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus, Vastus Lateralis, Vastus Medialis, Trapezius.