Legs
The main muscle group listed for this exercise.
Exercise guide
Clean from Blocks
Clean from Blocks is an intermediate-level leg exercise performed with a barbell. It also involves the glutes, shoulders, and back.
Barbell
The equipment listed for this variation.
Intermediate
The recorded setup and movement complexity.
Legs
Clean from Blocks also involves glutes, shoulders, back.
Olympic weightlifting
Movement pattern: general. This is a compound exercise.
Intermediate
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do Clean from Blocks
- With a barbell on boxes or stands of the desired height, take an overhand or hook grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position.
- Begin the first pull by driving through the heels, extending your knees. Your back angle should stay the same, and your arms should remain straight with the elbows pointed out.
- As full extension is achieved, transition into the receiving position by aggressively shrugging and flexing the arms with the elbows up and out. Aggressively pull yourself down, rotating your elbows under the bar as you do so. Receive the bar in a front squat position, the depth of which is dependent upon the height of the bar at the end of the third pull. The bar should be racked onto the protracted shoulders, lightly touching the throat with the hands relaxed. Continue to descend to the bottom squat position, which will help in the recovery.
- Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position. Return the weight to the boxes for the next rep.
Variations
Alternatives
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
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Clean is an intermediate-level leg exercise performed with a barbell. It also involves the arms, glutes, back, and shoulders.
View exerciseClean Pull
Clean Pull is an intermediate-level leg exercise performed with a barbell. It also involves the arms, glutes, and back.
View exerciseHang Clean
Hang Clean is an intermediate-level leg exercise performed with a barbell. It also involves the arms, glutes, back, and shoulders.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Clean from Blocks.
What muscles does Clean from Blocks work?
Clean from Blocks primarily trains the legs and also involves the glutes, shoulders, and back.
Is Clean from Blocks beginner-friendly?
It is listed as intermediate.
What equipment do I need for Clean from Blocks?
This variation uses a barbell.
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