Power Clean from Blocks

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Overview

Power Clean from Blocks is a popular exercise for athletes at all levels. For beginners, the restricted range of motion reduces the complexity of the movement, making the exercise easier to learn. For the more experienced lifter, lifting from blocks focuses the athlete on developing the finish of the pull in terms of power and timing.

Key Coaching Points

1. In the start position, the shins should be close to vertical and the shoulders slightly forward of the bar. See ‘Knee Retraction‘ for the reason why the shins should be close to vertical.
2. The start of the pull should be a smooth, easy action with arms straight, head up, eyes looking forward, and the shoulders in front of the bar.
3. As the bar reaches mid-thigh in the pull, the athlete must strive to extend the body upward into a tall position, with hips into the bar, shoulders raised and standing on toes. The head must stay still to maintain balance. Make every effort to keep the shoulders above the bar for as long as possible, not behind the bar
4. During the downward movement under the bar, keep upward force on the bar with the arms. This accelerates downward movement.
5. During the downward movement, the feet move from the pull stance to the receiving position stance.
6. Receive the bar on the shoulders and into the neck with elbows high.
7. The receiving position should mimic the Front Squat with a forward lean of the upper body.
8. Pause in the receiving position to practice bracing of the body, balance and stability.