Clean from Blocks
10 reps
Pull from the blocks, extend hard, and catch the bar on your shoulders.
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QUADS
Clean from Blocks
A clean that starts with the bar elevated on blocks around knee height, removing the pull from the floor. That shorter range helps lifters with mobility limits and lets you focus on the explosive second pull and the catch. A useful variation for drilling the top end of the clean without the floor demands.
How to do it
- 1
Set the loaded bar on blocks just below your knees, feet shoulder-width and toes slightly out.
- 2
Hinge and bend the knees to grip the bar overhand at shoulder width.
- 3
Keep a neutral spine and press through your heels to lift the bar straight up by extending hips and knees.
- 4
As it passes mid-thigh, explode into full extension and pull the bar to chest height, keeping it close to your body.
- 5
Snap your elbows under to catch it on your shoulders, palms up, dropping into a quarter squat.
- 6
Stand tall, then return the bar to the blocks, driving mostly with the legs rather than the arms.