Clean From Blocks Exercise
About Clean From Blocks Exercise
The Clean from Blocks exercise is a variation of the traditional clean, designed to enhance explosive power and improve technique by starting the movement from an elevated position. In this exercise, the barbell is placed on blocks at a set height, typically around the knee or mid-shin level, allowing the lifter to focus on the second pull of the clean. This eliminates the need for pulling from the ground, making it easier to isolate the explosive part of the lift.
The Clean from Blocks is commonly used by athletes and weightlifters to build speed and power while refining their technique. By starting from an elevated position, the exercise places greater emphasis on the hips and traps, which are crucial for driving the bar upward. This makes it an ideal exercise for those looking to improve their performance in Olympic weightlifting and other sports requiring explosive movements.
Origin of the Clean From Blocks Exercise
The Clean from Blocks exercise originated as a training variation within Olympic weightlifting. Coaches and athletes began incorporating blocks to focus on specific phases of the clean, particularly the second pull, which is critical for generating upward momentum. This variation became popular in training routines because it helps lifters improve bar speed and technique without the fatigue of pulling from the floor every time.
The blocks allow for repeated reps from the same starting position, making it easier for athletes to dial in their form and power output. Today, the Clean from Blocks is a widely used exercise in strength and conditioning programs, especially for those aiming to boost their explosive power in sports.
Types of the Clean From Blocks Exercise
There are a few variations of the Clean from Blocks, each focusing on different aspects of the lift:
- Clean from Mid-Block: The barbell starts from blocks positioned just below the knee, emphasizing the transition from the second pull to the catch phase.
- Clean from High Block: In this variation, the blocks are set at knee height or higher, allowing lifters to focus solely on the final explosive pull and the catch.
- Power Clean from Blocks: This version is performed without the full squat, focusing on catching the barbell in a higher position, which emphasizes speed and power.
Exercise Overview
Clean From Blocks Exercise Instructions
- 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, and extending your knees. Your back angle should stay the same, and your arms should remain straight with the elbows pointed out. Next comes the second pull, the main source of acceleration for the clean. 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.3. 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.
Clean From Blocks Exercise Health Benefits
- Improves Explosive Power
The Clean from Blocks focuses on the second pull, which emphasizes explosive hip extension. This helps athletes build the fast-twitch muscle fibers needed for explosive movements in sports like sprinting, jumping, and weightlifting. - Enhances Lifting Technique
Starting from an elevated position allows lifters to focus on specific phases of the clean, particularly the pull and transition. This helps improve form and overall technique, reducing the risk of injury in more complex Olympic lifts. - Builds Full-Body Strength
The Clean from Blocks engages multiple muscle groups, including the legs, hips, back, shoulders, and core. It’s a comprehensive exercise that builds functional, full-body strength useful in various sports and daily activities. - Reduces Stress on the Lower Back
By eliminating the initial pull from the ground, the Clean from Blocks places less strain on the lower back, making it a safer option for those with back issues or beginners still mastering proper lifting form. - Increases Bar Speed
Focusing on the second pull helps lifters develop faster bar speed, which is essential for maximizing performance in Olympic lifts and other explosive movements. - Improves Coordination and Balance
The Clean from Blocks requires precise coordination between the upper and lower body, improving overall athleticism, balance, and motor control. This benefit translates to better performance in sports that demand agility and quick movements. - Supports Sports Performance
The explosive nature of the exercise makes it ideal for athletes in sports requiring power, speed, and quick directional changes. Training with the Clean from Blocks can enhance performance in activities like football, basketball, and track and field.
Clean From Blocks Exercise Tips
- Start with the Right Block Height
Set the blocks at a height that allows you to focus on the second pull. Most lifters use mid-shin to knee height, but adjust according to your training goals and mobility. - Focus on Form Over Weight
Prioritize proper form and technique before increasing weight. The Clean from Blocks is designed to improve technique, so make sure you’re using the right posture and pulling mechanics. - Engage Your Core
Keep your core tight throughout the movement to maintain stability and protect your lower back. This is especially important during the explosive pull phase. - Drive Through Your Hips
The power in the Clean from Blocks comes from your hips. Make sure to extend your hips forcefully and fully during the second pull to generate upward momentum. - Keep the Bar Close to Your Body
Throughout the lift, keep the barbell close to your body. This helps maintain control, improves efficiency, and reduces strain on your lower back and shoulders. - Catch the Bar with Stability
Focus on a strong, stable catch. Ensure that your elbows are high and your body is in a solid receiving position to avoid straining your wrists and shoulders. - Use Proper Breathing Technique
Inhale deeply before lifting the bar and exhale once the bar is caught and stabilized. Proper breathing helps maintain tension in your core and control the barbell. - Start with Lighter Weights
If you’re new to this variation, begin with lighter weights until you master the mechanics. Gradually increase the load as your strength and technique improve.
Clean From Blocks Exercise Pros
- Improves Explosive Power
The Clean from Blocks focuses on the second pull, helping lifters develop explosive power in the hips and legs, which is essential for sports performance and Olympic lifts. - Enhances Lifting Technique
By starting from an elevated position, the Clean from Blocks allows lifters to concentrate on refining their form and bar path during the clean, improving overall technique without the complexity of pulling from the ground. - Reduces Lower Back Strain
Unlike a full clean, this variation reduces stress on the lower back by eliminating the need to lift the bar from the floor. It’s a safer option for individuals with back issues or those learning the movement. - Increases Bar Speed
The Clean from Blocks emphasizes the second pull, which helps lifters develop faster bar speed. This is critical for successful Olympic lifting and improves performance in explosive movements. - Versatile Training Tool
The Clean from Blocks can be adjusted to different block heights, making it a versatile exercise that can target various aspects of the clean, depending on the athlete’s needs and goals.
Clean From Blocks Exercise Cons
- Limited Range of Motion
Since the lift begins from an elevated position, it doesn’t engage the muscles used in the initial pull from the floor, making it less effective for building full-body strength compared to traditional cleans. - Requires Specialized Equipment
This exercise requires lifting blocks, which might not be available in all gyms, limiting accessibility for some lifters. Improvised setups can also be less stable, increasing the risk of injury. - Not Beginner-Friendly
The Clean from Blocks is a more advanced movement, making it challenging for beginners who have not yet mastered the mechanics of the full clean. It requires good coordination, balance, and lifting experience. - Risk of Overloading
Since the exercise focuses on a shorter range of motion, there’s a tendency to use heavier weights than usual, which can lead to poor form or injury if not done properly. - Less Focus on Full Body Development
While the Clean from Blocks targets explosive power and speed, it doesn’t provide the same full-body workout as traditional cleans, missing out on the benefits of engaging the entire posterior chain.
Clean From Blocks Exercise Frequently Asked Questions
What muscles does the Clean from Blocks target?
The Clean from Blocks primarily targets the legs (quads, hamstrings), glutes, lower back, traps, and shoulders. It also engages the core for stability during the lift.
How is the Clean from Blocks different from a regular clean?
The Clean from Blocks starts with the barbell elevated on blocks, focusing on the second pull and eliminating the initial pull from the floor. This variation emphasizes bar speed and explosive power.
What height should the blocks be set at?
Blocks are typically set at knee or mid-shin height. The height depends on your training goals. Knee-height blocks emphasize the second pull, while lower blocks mimic a more complete clean movement.
Who should perform the Clean from Blocks?
This exercise is ideal for intermediate to advanced lifters looking to improve their technique, speed, and explosive power. It’s especially useful for athletes training for Olympic lifts or sports that require rapid power generation.
Is the Clean from Blocks suitable for beginners?
No, the Clean from Blocks is not typically recommended for beginners. Lifters should first master the full clean movement from the floor before progressing to this variation.
Can I lift more weight with the Clean from Blocks?
Yes, because you’re starting from an elevated position, lifters can often handle heavier weights than in a traditional clean. However, it’s important to focus on form and not overload the bar too quickly.
What are the benefits of performing the Clean from Blocks?
This exercise improves explosive power, bar speed, and overall lifting technique. It also reduces strain on the lower back and allows lifters to refine their cleaning without pulling from the floor.
What equipment do I need for the Clean from Blocks?
You’ll need a barbell, weight plates, and lifting blocks to elevate the bar. Optional equipment includes weightlifting shoes, chalk, and a lifting belt for added support.
How many sets and reps should I perform?
A typical recommendation is 3-5 sets of 3-6 reps, depending on your training goals. Focus on quality, controlled reps with explosive power in each lift.
