Barbell Power Clean from Blocks
Master the Barbell Power Clean from Blocks to develop explosive power, strength, and coordination.
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 3 min
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Variations of Barbell Power Clean from Blocks
Barbell Power Snatch From Blocks
Weightlifting · Adductor Magnus · Barbell
Barbell Power Snatch
Weightlifting · Adductor Magnus · Barbell
Barbell Clean High Pull
Weightlifting · Deltoid Lateral · Barbell
Barbell Split Clean
Weightlifting · Biceps Brachii · Barbell
Description
This exercise involves pulling the barbell from a raised platform to the front of your shoulders in a swift movement. It primarily targets the lower and upper body muscles.
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How to do Barbell Power Clean from Blocks
- 01Setup
Place a barbell on blocks so the plates are elevated to just below your knee level; stand with your feet hip-width apart, toes slightly out, directly under the bar.
- 02Setup
Grip the barbell with a pronated (overhand) grip, slightly wider than shoulder-width, ensuring your shins are close to the bar and your chest is up, shoulders slightly over the bar.
- 03
Initiate the pull by driving through your heels, extending your knees and hips simultaneously, keeping your back flat and the bar close to your body.
- 04
As the bar passes your knees, explosively extend your hips, knees, and ankles (triple extension), shrugging your shoulders forcefully as you pull the bar vertically.
- 05
Quickly drop under the bar, rotating your elbows around and under the bar to catch it in a front rack position, with your elbows high and chest upright in a partial squat.
- 06
Stand up fully, extending your hips and knees to complete the lift, then carefully lower the bar by reversing the movement or dropping it if using bumper plates.
Tips
- Maintain a tight core throughout the lift to protect your spine and effectively transfer power from your lower body to the bar.
- Focus on a powerful triple extension, driving through your heels and aggressively shrugging, as this is crucial for generating the upward momentum needed for the clean.
- Practice the "elbow turnover" quickly; imagine "punching" your elbows forward and up as you drop under the bar to secure the front rack position.
- Keep the bar as close to your body as possible during both the pull and the catch to maintain control and efficiency.
Common mistakes
- Rounding the back during the initial pull can lead to injury; maintain a flat back and chest up by engaging your core and lats.
- Failing to achieve full triple extension reduces power; ensure a powerful drive through the ankles, knees, and hips before shrugging.
- Catching the bar too high or too low indicates poor timing; aim to meet the bar in a controlled partial squat, absorbing the weight smoothly.
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Get Ellim — FreeQuestions
What muscles does Barbell Power Clean from Blocks work?
Barbell Power Clean from Blocks primarily targets Adductor Magnus, Biceps Brachii, Brachialis, Brachioradialis, Deltoid Anterior, Deltoid Lateral, Gastrocnemius, Hamstrings, Pectoralis Major Clavicular Head, Quadriceps, Serratus Anterior, Soleus.
Is Barbell Power Clean from Blocks good for beginners?
Barbell Power 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 Power Clean from Blocks?
You need Barbell to perform Barbell Power 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 Power Clean from Blocks?
Maintain a tight core throughout the lift to protect your spine and effectively transfer power from your lower body to the bar. Focus on a powerful triple extension, driving through your heels and aggressively shrugging, as this is crucial for generating the upward momentum needed for the clean. Practice the "elbow turnover" quickly; imagine "punching" your elbows forward and up as you drop under the bar to secure the front rack position. Keep the bar as close to your body as possible during both the pull and the catch to maintain control and efficiency.
What are common mistakes when doing Barbell Power Clean from Blocks?
Rounding the back during the initial pull can lead to injury; maintain a flat back and chest up by engaging your core and lats. Failing to achieve full triple extension reduces power; ensure a powerful drive through the ankles, knees, and hips before shrugging. Catching the bar too high or too low indicates poor timing; aim to meet the bar in a controlled partial squat, absorbing the weight smoothly.
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Free · iPhone only · Available on the App Store