Clean from Blocks
- Works
- Quads, plus calves, glutes, hamstrings, shoulders and traps
- Equipment
- Barbell
- Level
- Intermediate
- Type
- Compound
How to do it
Setup. With a barbell on boxes or stands of the desired height, take an overhand or hook grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position.
- Begin the first pull by driving through the heels, extending your knees. Your back angle should stay the same, and your arms should remain straight with the elbows pointed out.
- As full extension is achieved, transition into the receiving position by aggressively shrugging and flexing the arms with the elbows up and out. Aggressively pull yourself down, rotating your elbows under the bar as you do so. Receive the bar in a front squat position, the depth of which is dependent upon the height of the bar at the end of the third pull. The bar should be racked onto the protracted shoulders, lightly touching the throat with the hands relaxed. Continue to descend to the bottom squat position, which will help in the recovery.
- Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position. Return the weight to the boxes for the next rep.
Cues
- Bar on blocks at the set height.
- Set the back, shoulders over the bar.
- Explode up, pull under fast.
- Catch in a front squat.
Common mistakes
- Pulling with the arms early.
- Jumping forward.
Where to start
Sets3-5
Reps2-3
Rest2.5 min
A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.
Go easy, or pick an alternative, if you have sore wrists and sore knees. Pain that's sharp or gets worse set to set means stop.