Smart Workout Diary

Barbell Power Clean from Blocks

The barbell power clean from blocks is an Olympic weightlifting variation in which a barbell starts on raised blocks and is explosively received on the shoulders in a partial squat. It develops power through the quads, glutes, hamstrings, back, and shoulders, while demanding coordination and a strong front-rack position. It supports explosive strength and weightlifting technique development.

Demonstration

Barbell Power Clean from Blocks — demonstration 1
Barbell Power Clean from Blocks — demonstration 2

Instructions

  1. Set the blocks so the bar starts at the intended height, commonly around mid-thigh, and make sure they are stable. Stand with feet about hip-width apart, the bar close to your thighs, and use a secure overhand hook grip.
  2. Brace your trunk, keep your chest up and shoulders slightly over the bar, then push through the floor to extend the knees and hips while keeping the bar close.
  3. Finish the explosive extension by driving through the legs and hips, then pull yourself under the bar. Keep the bar path close to the body rather than swinging it forward.
  4. Receive the bar on the front of the shoulders in a controlled partial squat, with elbows high, feet flat, and knees tracking over the toes.
  5. Stand fully to finish the repetition, then lower the bar to the blocks under control. Use a load that allows consistent positions; stop if the blocks shift or your receiving position breaks down.
Muscle Group
Quads
Other Muscle Groups
Glutes, Hamstrings, Upper Back
Type
Olympic Weight Lifting
Mechanics
Compound
Equipment
Barbell, Other
Difficulty
Expert

Technique tips

  1. Keep the bar close: A close bar path improves control and reduces the tendency to jump forward.
  2. Meet the bar with fast elbows: Rotate the elbows through quickly so the shoulders, not the wrists, support the bar.
  3. Control the load: Build speed and consistency with light to moderate loads before increasing weight.
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