Power Clean from Blocks
A power clean started from blocks and caught in a quarter squat. It trains an explosive second pull and fast turnover from a set height, with less floor fatigue than the full lift.
Primary muscles
- Glutes (Gluteus Maximus)
- Hamstrings
- Quadriceps
- Traps (Trapezius)
Secondary muscles
- Lower Back (Erector Spinae)
- Calves (Gastrocnemius)
- Front Delts
- Forearm Flexors
- Rhomboids
- Sets
- 3–5
- Reps
- 2–3
- Rest
- 90–180s
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 and shoulders slightly in front of the bar.
Push through the heels to lift the bar off the blocks with straight arms, holding the back angle.
As the bar reaches mid-thigh, jump: extend the hips, knees and ankles hard.
Shrug and pull the elbows high, then pull yourself under just far enough to rack the bar.
Receive it on the shoulders in a quarter squat with the elbows high.
Stand up, then return the bar to the blocks.
Breathing: Inhale and brace before the bar leaves the blocks, and exhale once standing with it racked.
Coaching tips
Arms are ropes
Finish the jump
Fast elbows
Common mistakes
Yanking the bar off the blocks
Pulling early with the arms
Catching with low elbows
Jumping forward
Safety notes
Set the blocks so a missed rep can drop straight back onto them or the platform.
Use bumper plates and learn the lift with coaching.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.