Block Clean
BarbellStrength
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The Block Clean is a strength training exercise using a barbell positioned on blocks at mid-shin height, involving a explosive pull to rack the bar on the shoulders in a partial-range clean motion. Its primary purpose is to develop power and speed in the second pull phase of the clean while emphasizing quad drive. It mainly targets the quads, with secondary engagement of the glutes, posterior thighs, and back, benefiting Olympic weightlifters, athletes seeking explosive lower-body strength, and those refining clean technique.
How to Perform Block Clean
- 1Set up with a barbell on the floor loaded to desired weight; position blocks at mid-thigh height (around knee level) for the bar to rest on.
- 2Stand with feet hip-width apart, shins close to the bar; grip the bar just outside your legs with a hook grip or mixed grip.
- 3Bend at the hips and knees to position shoulders over the bar; keep your back flat, chest up, and core braced.
- 4Inhale deeply, then explosively extend your hips, knees, and ankles to drive the bar upward off the blocks in one powerful motion.
- 5Shrug your shoulders and pull your elbows high as the bar reaches full extension to initiate turnover.
- 6Quickly drop under the bar by pulling it back toward your body while rotating elbows around and catching it on your shoulders in a front squat position.
- 7Exhale forcefully as you stand up tall to complete the clean, driving through your heels.
- 8Lower the bar back to the blocks under control for the next rep.
- 9Key form tips: Keep the bar close to your body throughout; maintain a neutral spine—avoid rounding your back. Explode from the hips without bending arms early. Common mistakes: Starting with loose shoulders or incomplete hip extension, which reduces power.
