Clean from Blocks
A full clean started with the bar resting on blocks at about knee height and received in a front squat. Skipping the floor pull lets you drill the second pull and catch with less fatigue.
Primary muscles
- Quadriceps
- Glutes (Gluteus Maximus)
- Hamstrings
- Traps (Trapezius)
Secondary muscles
- Lower Back (Erector Spinae)
- Calves (Gastrocnemius)
- Front Delts
- Forearm Flexors
- Rhomboids
- Sets
- 3–5
- Reps
- 1–3
- Rest
- 120–180s
How to perform
Main muscles working (thicker lines)
Starting position
Set the bar on lifting blocks at about knee height, take a hook grip just outside the legs, and sit the hips down with the back flat, chest up and shoulders just in front of the bar.
Brace and push through the floor, lifting the bar off the blocks with straight arms and a steady back angle.
As the bar reaches the upper thigh, extend the hips, knees and ankles explosively.
Shrug and pull yourself under, turning the elbows round the bar.
Receive the bar on the shoulders in a front squat and ride it down to the bottom.
Stand up with the elbows high, then return the bar to the blocks.
Breathing: Inhale and brace before the bar leaves the blocks, hold it through the catch, and exhale once standing.
Coaching tips
Push the floor, don't yank
Patient to the hips
Elbows through fast
Common mistakes
Jerking the bar off the blocks
Pulling early with the arms
Landing on the toes
Dropping the elbows in the squat
Safety notes
Set the blocks so the bar returns to them squarely, and step clear if a rep is missed.
Use bumper plates and get coaching on the full clean first.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.