Block Clean Pull
BarbellStrength
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The Block Clean Pull is a strength exercise performed with a barbell positioned on blocks at mid-shin height, involving an explosive pull from the blocks to full extension without a catch, emphasizing triple extension of the hips, knees, and ankles. Its primary purpose is to build powerful hip drive and speed-strength for Olympic lifts and athletic performance. It mainly targets the glutes with secondary emphasis on the back, benefiting intermediate to advanced lifters refining their pulling mechanics.
How to Perform Block Clean Pull
- 1Position a barbell loaded with appropriate weight over the mid-foot, with blocks elevated to knee height for the starting position.
- 2Stand with feet hip-width apart, shins touching the bar, and grip the bar outside your knees with a double overhand or hook grip.
- 3Bend at the hips and knees to assume a strong athletic stance: back flat, chest up, shoulders over the bar, core braced, and weight balanced mid-foot.
- 4Inhale deeply to brace your core, then explosively extend your ankles, knees, and hips simultaneously to pull the bar straight up off the blocks.
- 5Keep the bar close to your body as you shrug your shoulders and fully extend your hips, driving upward with maximum power.
- 6Exhale forcefully at the top of the pull as the bar reaches full extension, then lower it controlled back to the blocks.
- 7Reset briefly in the starting position before the next rep.
- 8Key form tips: Maintain a neutral spine throughout—avoid rounding the back. Pull the bar in a straight line vertically. Drive through the heels for glute power. Common mistakes: Incomplete hip extension, drifting bar away from body, or using arms to pull instead of legs/hips.
