Power Clean from Blocks being performed with proper form

How to do a Power Clean from Blocks

Reviewed by Jim Parker, CPT, B.A. Kinesiology

Sets Logged
17,043
Popularity Rank
1163rd
Difficulty
Intermediate
Hamstrings Strength
90 mSCORE 22nd
Equipment Required

Workouts with Power Clean from Blocks

    Target muscles worked

    Primary Muscles
    Hamstrings
    Secondary Muscles
    Quads

    Instructions for Proper Form

    This exercise is an easier variation of the more standard Power Clean. Like other Clean variations, this is a compound explosive movement that targets a wide variety of muscles. By placing the barbell on blocks, you can remove the need to pull from the floor. This can help individuals with mobility limitations perform this exercise, or help focus on other aspects of your Power Clean beyond the first pull from the floor.

    1. Stand upright with your feet shoulder-width apart and slightly angled out with a loaded barbell on blocks just below your knees.
    2. Hinge at the hips and flex the knees to allow you to grab ahold of the barbell in an overhand grip shoulder-width apart.
    3. Maintain a neutral spine as you press through your heels to pull the barbell up vertically next to your body by extending your legs.
    4. Once the barbell passes over your mid thigh, explode your hips, knees, and ankles into extension to pull the barbell up to chest height.
    5. Catch the barbell on the top of your chest by snapping your elbows underneath the bar, palms facing up, and drop into a half squat underneath the bar.
    6. Stand upright before lowering the barbell to the starting position.

    Common Form Mistakes

    • Overusing Arms

      Although the bar is in a much higher position, most of the force you generate to raise the bar should still be coming from the extension of your legs, and driving your hips forward.

    Alternatives & Variations to Power Clean from Blocks

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    1. 1. Power Clean

      Photo of Power Clean being performed
      85 mSCORESWAPPED 45 TIMES

      Power Clean is a compound explosive movement that targets a wide variety of muscle groups. This exercise focuses on quickly lifting a loaded barbell from the ground to your shoulders in a single motion. Due to its explosive nature, it's excellent for developing both strength and power. It's often used in athletic training to improve performance in dynamic activities.

    2. 2. Clean

      Photo of Clean being performed
      83.3 mSCORESWAPPED 29 TIMES

      Clean is a compound, explosive exercise that targets a wide range of muscle groups including the legs, back, and shoulders. It involves lifting a barbell from the ground to your shoulders in one fluid motion. This exercise improves power, strength, and coordination, and is often used to develop overall athleticism and prepare for more complex Olympic lifts.

    3. 3. Deadlift

      Photo of Deadlift being performed
      98.7 mSCORESWAPPED 24 TIMES

      Deadlift is one of the three powerlifting movements. It’s a compound exercise that primarily targets muscles in the rear chain (backside of the body), and is great for developing strength in these muscles. It’s a staple in most programs, and is often used as a metric for tracking strength.

    4. 4. Hang Power Clean

      Photo of Hang Power Clean being performed
      88.9 mSCORESWAPPED 17 TIMES

      Hang Power Clean is a variation on the Clean. Similar to the Clean, this compound explosive movement targets a wide range of muscle groups. The difference between a Hang Clean and a standard Clean is the starting position. By beginning from a hang position instead of the floor, this can be an easier variation for anyone struggling with the initial pull from the floor, or for someone looking to improve aspects of their Clean after the initial pull.

    5. 5. Romanian Deadlift

      Photo of Romanian Deadlift being performed
      98.6 mSCORESWAPPED 17 TIMES

      Romanian Deadlift is a variation on the more standard Deadlift. It’s a compound exercise that primarily targets your glutes, and hamstrings. Unlike the standard Deadlift, this variation focuses mostly on driving your hips forward to raise the weight, and restricts movement in your knees. This is a great exercise for building strength, and can translate well to other exercises that utilize a hip hinge.

    6. 6. Lying Hamstrings Curl

      Photo of Lying Hamstrings Curl being performed
      95.8 mSCORESWAPPED 13 TIMES

      Lying Hamstring Curl is a weighted, isolation exercise that targets the hamstrings. There’s a relatively short list of isolation exercises for lower body muscle groups. Because of this, this is a great addition to a lower body workout in order to build strength and muscle mass in the hamstrings specifically. The use of a machine restricts your range of motion, and adds stability to the movement, allowing you to focus on exertion rather than stabilizing the movement.

    7. 7. Power Snatch

      Photo of Power Snatch being performed
      64.4 mSCORESWAPPED 10 TIMES

      The Power Snatch is an explosive and technical Olympic lift that works the entire body, emphasizing power, speed, and coordination. Starting from the floor, the lift involves rapidly pulling the barbell overhead in one smooth motion, catching it in a partial squat before standing fully. This movement targets the posterior chain (hamstrings, glutes, and lower back), shoulders, and traps, while significantly engaging the core for stability. It's highly effective for developing athletic performance, enhancing explosive strength, and improving neuromuscular coordination. Suitable for experienced lifters, the Power Snatch requires precision in technique for maximum effectiveness and injury prevention.

    8. 8. Seated Leg Curl

      Photo of Seated Leg Curl being performed
      98.8 mSCORESWAPPED 9 TIMES

      Seated Leg Curl is a weighted, isolation exercise that targets the hamstrings. Because a vast majority of lower body exercises tend to be compound movements, this exercise is a great way to isolate the hamstrings for building muscle mass, and developing strength. The use of a machine restricts your range of motion, and adds stability, allowing you to focus on exertion more than stabilizing the movement.

    9. 9. Good Morning

      Photo of Good Morning being performed
      90.4 mSCORESWAPPED 9 TIMES

      Good Morning’s are a compound exercise that primarily target muscles in the rear chain (backside of the body), but especially the hamstrings, and lower back. While this can be an effective exercise, there is some risk to performing this exercise with a loaded barbell on your back. If you’re unfamiliar with this exercise, try starting with a dumbbell variation as you learn the movement.

    10. 10. Muscle Snatch

      Photo of Muscle Snatch being performed
      70.5 mSCORESWAPPED 7 TIMES

      Muscle Snatch is a variation on the more common Snatch. Like other Snatch variations, this is a compound exercise, however this variation is not nearly as explosive as others by design. By slowing down the movement, this is a great exercise for learning form, and developing the strength needed to perform a Snatch. While this exercise is usually used as a way to practice and improve your Snatch, it’s a perfectly valid exercise to include even if you don’t plan on training for Olympic lifts.