Power Clean from Blocks

A intermediate olympic weightlifting exercise for the hamstrings, done with a barbell.

Power Clean from Blocks: finishing position

Main muscles: Hamstrings
Also works: Quads
Equipment: Barbell
Level: Intermediate
Type: Compound
Movement: Pull

How to do the Power Clean from Blocks

With a barbell on boxes of the desired height, take a 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. As the bar approaches the mid-thigh position, begin extending through the hips.
In a jumping motion, accelerate by extending the hips, knees, and ankles, using speed to move the bar upward. There should be no need to actively pull through the arms to accelerate the weight. At the end of the second pull, the body should be fully extended, leaning slightly back, with the arms still extended.
As full extension is achieved, transition into the third pull by aggressively shrugging and flexing the arms with the elbows up and out. At peak extension, pull yourself under the bar far enough that it can be racked onto the shoulders, rotating your elbows under the bar as you do so. The bar should be racked onto the protracted shoulders, lightly touching the throat with the hands relaxed.
Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position, and complete the repetition by returning the weight to the boxes.

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 Power Clean from Blocks

Questions

What muscles does the Power Clean from Blocks work?

Mainly the hamstrings, with the quads helping.

Is the Power Clean from Blocks good for beginners?

It's rated intermediate. Beginners can build up to it with Clean Deadlift first.

What can I do instead of the Power Clean from Blocks?

Good alternatives that train the hamstrings: Clean, Muscle Snatch, Romanian Deadlift from Deficit or Snatch Deadlift.

How many sets and reps of the Power 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).