Clean From Blocks

What is Clean from Blocks? Clean from blocks is a weightlifting exercise that involves lifting a barbell from a set of blocks or elevated platforms rather than from the floor. This exercise helps to improve explosive power, strength, and technique in the clean portion of the clean and jerk movement.

Tutorial

1. Set up the blocks or elevated platforms at a height that allows the barbell to be just below knee level.
2. Stand with your feet hip-width apart, toes pointing forward, and the barbell over the blocks.
3. Bend at the hips and knees to lower into a semi-squat position while keeping your back flat and chest up.
4. Grip the barbell slightly wider than shoulder-width apart with an overhand grip.
5. Brace your core, lift your chest, and keep your back straight as you explosively extend your hips, knees, and ankles to lift the barbell off the blocks.
6. Pull the barbell upward and quickly drop under it, catching it in a front squat position with elbows high.
7. Stand up to complete the lift.

Common Mistakes

• Rounding the back: Maintain a flat back throughout the movement to avoid injury.

• Using too much weight: Start with a lighter weight to focus on technique before increasing the load. - Not fully extending the hips: Ensure you fully extend your hips to generate power for the lift.

• Lifting with the arms: The power for the clean should come from the legs and hips, not the arms.

Tips for Better Results

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

• Focus on explosive power by driving through the legs and hips. - Keep the barbell close to your body throughout the lift.

• Work on mobility and flexibility to achieve a deep front squat position.

Muscles Worked

• Quadriceps - Hamstrings - Glutes - Calves - Lower back - Core - Shoulders - Traps