Clean from Blocks
A intermediate olympic weightlifting exercise for the quads, done with a barbell.
How to do the Clean from Blocks
- With a barbell on boxes or stands of the desired height, take an overhand or hook grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position.
- Begin the first pull by driving through the heels, extending your knees. Your back angle should stay the same, and your arms should remain straight with the elbows pointed out.
- As full extension is achieved, transition into the receiving position by aggressively shrugging and flexing the arms with the elbows up and out. Aggressively pull yourself down, rotating your elbows under the bar as you do so. Receive the bar in a front squat position, the depth of which is dependent upon the height of the bar at the end of the third pull. The bar should be racked onto the protracted shoulders, lightly touching the throat with the hands relaxed. Continue to descend to the bottom squat position, which will help in the recovery.
- Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position. Return the weight to the boxes for the next rep.
Sets and reps
| Strength | 3–5 sets of 3–5 reps, rest 2–3 minutes |
|---|---|
| Muscle | 3–4 sets of 6–10 reps, rest about 2 minutes |
| Endurance or fat loss | 2–3 sets of 12–15 reps, rest 60–90 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Clean from Blocks
Clean PullBarbell · Intermediate
Frankenstein SquatBarbell · Intermediate
Hang CleanBarbell · Intermediate
Hang Clean - Below the KneesBarbell · Intermediate
Heaving Snatch BalanceBarbell · Intermediate
Jerk Dip SquatBarbell · Intermediate
Olympic SquatBarbell · Intermediate
Power Snatch from BlocksBarbell · Intermediate
Questions
What muscles does the Clean from Blocks work?
Mainly the quads, with the calves, glutes, hamstrings, shoulders and upper back helping.
Is the Clean from Blocks good for beginners?
It's rated intermediate. Beginners can build up to it with a simpler variation first.
What can I do instead of the Clean from Blocks?
Good alternatives that train the quads: Clean Pull, Frankenstein Squat, Hang Clean or Hang Clean - Below the Knees.
How many sets and reps of the Clean from Blocks should I do?
Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.
Exercise steps and photos: free-exercise-db (public domain).