Block Power-Clean
Build explosive strength! The Block Power-Clean isolates your power zone for targeted muscle engagement. Level up your clean technique!
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Set up lifting blocks so that the barbell, loaded with the appropriate weight plates, rests at mid-thigh level.
2. Stand with your feet hip-width apart, approaching the barbell which is resting on the blocks.
3. Bend at the hips and knees to grasp the barbell with an overhand grip, slightly wider than shoulder-width.
4. Ensure your back is straight, and your shoulders are just slightly in front of the bar with your chest up and eyes looking ahead.
5. Initiate the lift by driving with your legs, extending your hips and knees to generate upward momentum on the barbell.
6. As the bar rises to the high pull phase (just above the knees), shrug your shoulders and begin to pull with your arms, keeping the bar close to your body.
7. Continue to extend your hips and legs explosively, and as the bar approaches the upper part of your abdomen, rotate your elbows around and under the bar quickly.
8. Catch the barbell across the front of your shoulders while rotating your wrists under, with your elbows high and pointing forward. Simultaneously, drop into a partial squat position to absorb the weight.
9. Stand up by extending your hips and knees, bringing the barbell to a stable position resting on your shoulders.
10. Lower the barbell back to the blocks carefully and reset for your next repetition.
Safety Tips: Perform this exercise with proficiency in the basic power clean technique before attempting from blocks. Use a weight that is manageable for your strength and skill level. Ensure that the blocks are stable and can support the weight of your loaded barbell. Always keep your core tight and back straight during the lift to protect your spine. Consult with a fitness professional if you are unfamiliar with this lift to ensure proper form and safety.
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