Barbell Power Clean from Blocks
Expert Advice
Focus on a powerful triple extension (hips, knees, ankles) and a rapid shrug to generate momentum for the barbell. Keep the bar close to your body throughout the lift.
How-to-do Steps
- Set the blocks so the barbell starts just above your knees.
- Stand with feet hip-width apart, bend at the hips and knees, and grip the barbell with an overhand grip.
- Keep your back flat and chest up as you pull the barbell off the blocks.
- Explosively extend your hips, knees, and ankles, then shrug your shoulders to continue the upward momentum of the bar.
- Drop under the bar quickly, rotating your elbows forward to catch the barbell in the 'front rack' position across your shoulders.
- Stand up straight to complete the lift, then lower the bar back to the blocks.
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Muscles Worked
Barbell Power Clean from Blocks primarily targets the Quads, Biceps, Forearms, Shoulders, Calves, Hamstrings, Chest, Abs, with Strength mechanics using Barbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads20%
Biceps20%
Forearms10%
Shoulders10%
Calves10%
Hamstrings10%
Chest10%
Abs10%
Equipment
Barbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner2 x 10-12
Intermediate3 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Barbell Power Clean from Blocks work?
Barbell Power Clean from Blocks primarily targets the Quads, Biceps, Forearms, Shoulders, Calves, Hamstrings, Chest, Abs. It is classified as a Strength exercise performed with Barbell.
How many sets and reps should I do for Barbell Power Clean from Blocks?
For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Barbell Power Clean from Blocks suitable for beginners?
Barbell Power Clean from Blocks is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
