Power Clean from Blocks

Technique

How to perform Power Clean from Blocks

1. Place the barbell evenly on two weightlifting blocks set to the same chosen height.
2. Take a clean grip just outside the legs and set the hips and knees as they would be at that bar height during a floor clean.
3. Brace the torso, keep the arms long and establish pressure through the whole foot while the bar is motionless.
4. Drive through the legs and extend the hips to accelerate the bar close to the body; if starting below the knees, keep the torso angle approximately steady until it clears them.
5. After the explosive finish, pull underneath and rotate the elbows forward into the front rack.
6. Bend the knees to receive the bar above thigh-parallel, then stand fully.
7. Control the return onto both blocks and let the bar settle before resetting.
8. Keep the selected block height consistent within the planned set; do not start the next repetition from a hanging countermovement.

Programming relevance

Muscles involved

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