Barbell Power Clean from Blocks
Master the Barbell Power Clean from Blocks to develop explosive power, strength, and coordination.
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.
How to Do Barbell Power Clean from Blocks
- 1Setup
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.
- 2Setup
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.
- 3
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.
- 4
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.
- 5
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.
- 6
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.
Variations
Barbell Power Snatch From Blocks
Master the Barbell Power Snatch From Blocks to enhance your explosive strength and refine your second pull.
Barbell Power Snatch
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Barbell Split Clean
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