Clean From Blocks 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Quads
Secondary Targets
Execution
Compound
Force Type
Pull (Bilateral)
Required Equipment
Barbell
Fitness Level
Beginner
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Clean From Blocks is an explosive Olympic-style lift performed by pulling a barbell from an elevated position, typically just below the knees, to the front rack position on the shoulders. The movement emphasizes powerful knee and hip extension, making the quadriceps the primary target while the glutes act as a key secondary muscle during the drive and full extension phase. Using a barbell allows for heavy loading and high force production, helping develop lower-body power, speed, and coordination while reinforcing proper pulling mechanics and an efficient receiving position.
How to Perform
Set your stance with feet about shoulder-width apart, toes turned slightly outward, and position the barbell on blocks just below knee level, close to your shins.
Push the hips back and bend the knees enough to reach the bar, taking a firm overhand grip at shoulder width while keeping your chest lifted.
Brace your core, keep your spine neutral, and drive through the heels to lift the bar smoothly off the blocks, guiding it upward in a straight line close to your legs by extending the knees and hips together.
As the bar reaches the upper thigh, accelerate forcefully by extending the hips, knees, and ankles in one explosive motion, using a strong shrug to continue pulling the bar upward.
Quickly pull yourself under the bar by rotating the elbows forward and up, receiving the bar across the front of the shoulders while descending into a shallow squat.
Stabilize the bar in the front rack position with elbows high and weight balanced over mid-foot.
Stand fully upright to complete the lift, then control the bar back down to the blocks to reset for the next repetition.
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Tips
Focus on keeping the barbell close to your body throughout the lift to maintain control and efficiency.
Engage your core and maintain a neutral spine to prevent lower back strain.
Drive through your heels rather than your toes to maximize quad and glute activation.
Explode through the hips, knees, and ankles simultaneously for maximum power output.
Keep elbows high when catching the bar to secure a stable front rack position.
Avoid excessive forward lean during the pull to reduce stress on the lower back.
Use a controlled descent to the blocks to maintain form and reduce injury risk.
Focus on a smooth, continuous motion rather than pausing between phases.
Warm up thoroughly with lighter sets to prepare quads, glutes, and hamstrings.
Prioritize proper technique over heavy weight to build strength safely and effectively.
How Not to Perform
Don’t let the bar drift away from your body; this reduces efficiency and increases injury risk.
Don’t round or hyperextend your spine during the lift; keep a neutral back at all times.
Don’t lift primarily with your arms; the power should come from hips, knees, and glutes.
Don’t rise onto your toes during the pull; drive through your heels to target quads and glutes.
Don’t jerk the bar violently; maintain a smooth, controlled motion.
Don’t drop under the bar too slowly; failing to pull yourself under quickly can compromise the catch.
Don’t let your elbows collapse or point downward when catching the bar; keep them high and forward.
Don’t neglect warming up or mobility work; stiff hips, knees, or ankles can compromise form.
Don’t overload the bar beyond your technique capacity; prioritize form over weight.
Don’t pause unnecessarily between phases; the lift should be fluid and continuous.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
