Power Clean from Blocks

Quads, Glutes, Delts, TrapsBarbell, Pull Blocks

An explosive clean variation starting from blocks, focusing on the second pull and catch mechanics while minimizing lower-back fatigue.

How to do it

1Stand at the blocks with feet hip-width apart and grip the bar slightly wider than shoulder-width.

2Hinge at your hips with a flat back while the bar rests on the blocks.

3Explosively extend your hips and knees while shrugging your shoulders high.

4Whip your elbows around fast and catch the bar on your shoulders in a quarter squat.

5Stand up fully with the weight racked to complete the lift.

Common mistakes

Rounding your spine off the blocks, loading your lower back improperly.

Pulling with your arms before extending your hips, killing power transfer.

Failing to drop under the bar, causing it to crash down onto your chest from above.

Breathing

Take a deep breath before initiating the pull, hold through extension and catch, and exhale when standing tall.

Make it harder or easier

To regress, reduce the weight or set blocks higher to simplify the extension path.

To progress, add weight or lower the block height to increase the pull range.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.