Exercise guide
Clean from Blocks
The Clean from Blocks begins with the bar elevated on sturdy blocks rather than resting on the floor. Starting height can be adjusted to emphasize a specific portion of the pull. The quadriceps, glutes, hamstrings, calves, traps, and shoulders contribute as the bar is accelerated and received in the front rack.
Training context
Using the Clean from Blocks in training
Blocks can remove the initial floor pull and allow more focused practice from below the knee, above the knee, or mid-thigh. The selected height should match the technical goal of the session.
Both blocks must be stable and equal in height. Record the starting position because cleans from different block heights are not directly comparable.
Technique overview
Rebuild the same position on every repetition
Set the bar evenly on the blocks and establish the correct stance, grip, and shoulder position. Drive through the legs, keep the arms straight until extension, and pull underneath to receive the bar on the shoulders. Stand with the elbows high, then return the bar to the center of both blocks before resetting.
Treat this as an overview and use a range, pace, and setup you can control.