Barbell Clean From Blocks
Develop explosive power and strength with the Barbell Clean From Blocks. This dynamic lift targets legs, back, and shoulders, pulling the barbell from
- Movement
- Compound
- Force
- Pull
- Per set
- 20s
- Rest
- 1 min
Free · iPhone only · Available on the App Store
Variations of Barbell Clean From Blocks
Description
An exercise that targets multiple muscle groups, primarily the legs, back and shoulders. The exercise is performed by lifting a barbell from blocks to the shoulder level in a fast movement.
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How to do Barbell Clean From Blocks
- 01Setup
Set up blocks to position the barbell just below or at knee height, depending on your training goal. Load the barbell with an appropriate weight.
- 02Setup
Approach the bar with your feet hip to shoulder-width apart, toes pointing slightly out. Grip the barbell with a pronated (overhand) grip, slightly wider than shoulder-width, ensuring your hands are outside your shins.
- 03
Initiate the lift by driving through your heels, extending your knees and hips simultaneously to lift the bar smoothly off the blocks. Keep your chest up, back flat, and the bar close to your body as it moves towards your mid-thigh.
- 04
Once the bar reaches your mid-thigh, explosively extend your hips, knees, and ankles (triple extension) while shrugging your shoulders forcefully. Pull the bar vertically, keeping it close, as if zipping up a jacket.
- 05
As the bar reaches its peak height, rapidly drop under the bar by bending your knees and hips into a partial or full squat position. Rotate your elbows under the bar to catch it in the front rack position on your shoulders, maintaining an upright torso.
- 06
Drive through your heels to stand up fully, extending your hips and knees until you are in an upright, stable position with the barbell racked on your shoulders.
Tips
- Focus on an aggressive and powerful hip drive during the second pull to generate maximum upward momentum for the barbell.
- Keep the barbell as close to your body as possible throughout the entire lift, especially during the pull phases, to maintain leverage and efficiency.
- Practice the 'turnover' phase (transitioning from pull to catch) with lighter weights to develop speed and confidence in getting under the bar quickly.
- Maintain a tight core and an active back throughout the lift to protect your spine and transfer power effectively from your lower body to the barbell.
Common mistakes
- Do not let the barbell swing away from your body; instead, keep it close to your torso during the pull to maintain a strong bar path.
- Avoid initiating the pull with your arms; instead, drive primarily with your legs and hips to generate power before your arms assist.
- Failure to quickly drop into the squat position will result in missing the catch; practice speed under the bar to secure the front rack position.
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Is Barbell Clean From Blocks good for beginners?
Barbell Clean From Blocks is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Barbell Clean From Blocks?
You need Barbell to perform Barbell Clean From Blocks. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Barbell Clean From Blocks?
Focus on an aggressive and powerful hip drive during the second pull to generate maximum upward momentum for the barbell. Keep the barbell as close to your body as possible throughout the entire lift, especially during the pull phases, to maintain leverage and efficiency. Practice the 'turnover' phase (transitioning from pull to catch) with lighter weights to develop speed and confidence in getting under the bar quickly. Maintain a tight core and an active back throughout the lift to protect your spine and transfer power effectively from your lower body to the barbell.
What are common mistakes when doing Barbell Clean From Blocks?
Do not let the barbell swing away from your body; instead, keep it close to your torso during the pull to maintain a strong bar path. Avoid initiating the pull with your arms; instead, drive primarily with your legs and hips to generate power before your arms assist. Failure to quickly drop into the squat position will result in missing the catch; practice speed under the bar to secure the front rack position.
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Free · iPhone only · Available on the App Store