Power Clean From Blocks

What is Power Clean from Blocks? Power clean from blocks is a weightlifting exercise that involves explosively lifting a barbell from an elevated position (blocks) to the shoulders in one fluid motion. This exercise helps improve explosive power, strength, and coordination, making it beneficial for athletes and fitness enthusiasts looking to enhance their performance.

Tutorial

1. Start by setting up blocks at knee height.
2. Stand with your feet hip-width apart, toes under the barbell.
3. Bend at the hips and knees, keeping your back straight and chest up to grip the barbell with hands slightly wider than shoulder-width apart.
4. Brace your core, keep your chest up, and lift the bar off the blocks explosively by extending your hips, knees, and ankles simultaneously.
5. As the bar reaches hip level, pull your body under the bar by quickly bending your elbows and dropping into a partial squat.
6. Catch the bar at shoulder level with your elbows pointing forward and your chest up.
7. Stand up to complete the lift.

Common Mistakes

• Using too much weight, compromising form.

• Not fully extending the hips, knees, and ankles during the initial pull. - Pulling with the arms instead of using the power from the lower body.

• Dropping the chest and rounding the back during the lift. - Failing to catch the barbell at the shoulders, leading to loss of control.

Tips for Better Results

• Practice proper form with lighter weights before progressing to heavier loads.

• Focus on explosive power and speed during the lift. - Keep the barbell close to your body throughout the movement.

• Engage your core and maintain a strong posture. - Seek guidance from a qualified coach to refine your technique.

Muscles Worked Power clean from blocks primarily targets the following muscles:

• Quadriceps - Hamstrings - Glutes - Calves - Lower back - Trapezius - Deltoids - Forearms