Barbell Power Clean From Blocks

Muscles worked

Setup

1. Place the barbell on blocks so the bar rests at mid-thigh or just above the knee.
2. Stand with feet hip-width apart, toes slightly turned out, and shins close to the bar.
3. Grip the bar just outside your legs using a double overhand or hook grip.
4. Set your hips back, keep your chest up, and ensure your shoulders are slightly in front of the bar with a flat back.

How to do it

1. Inhale and brace your core, then explosively extend your hips, knees, and ankles (triple extension) while driving your feet into the floor.
2. As you reach full extension, shrug your shoulders aggressively and pull the bar upward, keeping it close to your body.
3. Exhale as you quickly pull yourself under the bar, rotating your elbows forward to catch the bar on the front of your shoulders in a quarter-squat position.
4. Stand up fully to complete the rep, then carefully return the bar to the blocks.

Form checklist

• Keep the bar path vertical and as close to the torso as possible.
• Maintain a neutral spine and tight core throughout the entire lift.
• Ensure elbows are pointed forward and high in the front rack catch position.
• Land with feet slightly wider than the starting stance for a stable catch.

Pro tips

• Think about 'jumping' with the weight to ensure maximum power output during the extension phase.
• Focus on 'fast elbows'—the speed of your turnover determines the safety and success of the catch.
• Keep your weight distributed through the mid-foot until the moment of explosive extension.

Make it harder

• Lower the block height to increase the range of motion and technical demand.
• Implement a two-second pause at the power position before initiating the explosive pull.

Frequently asked

What muscles does the barbell power clean from blocks work?

The barbell power clean from blocks primarily targets the adductors, calves, glutes, hamstrings, pectorals, quadriceps, serratus anterior, and trapezius, and also works the erector spinae as secondary muscles.

What equipment do you need for the barbell power clean from blocks?

The barbell power clean from blocks uses barbell.

Is the barbell power clean from blocks good for beginners?

The barbell power clean from blocks is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Barbell Power SnatchAdvanced · adductors, calves, glutes, hamstrings, lats, pectorals, quadriceps, serratus anterior, and trapezius
• Barbell Power Snatch From BlocksAdvanced · adductors, calves, glutes, hamstrings, lats, pectorals, quadriceps, serratus anterior, and trapezius
• Barbell Snatch From BlocksAdvanced · adductors, calves, glutes, hamstrings, lats, quadriceps, serratus anterior, and trapezius
• Power CleanAdvanced · adductors, calves, glutes, hamstrings, pectorals, quadriceps, and trapezius