Clean from Blocks
Clean from Blocks is a olympic weightlifting – squat clean from blocks exercise involving Quadriceps. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Quadriceps
- Secondary muscles
- Gastrocnemius, Soleus, Gluteus maximus, Hamstrings, Deltoid, Trapezius
- Exercise type
- Olympic weightlifting – squat clean from blocks
Exercise technique
- Blocks
Secure both blocks at equal height and check that the bar rests evenly.
- Grip
Take a clean-width grip and place your feet under your hips.
- Starting angle
Bend your knees to suit the block height and set your shoulders slightly ahead of the bar.
- Pull
Lift the bar smoothly off the blocks and powerfully extend your hips and knees.
- Move under
At the end of extension, quickly rotate your elbows forward and move under the bar.
- Squat
Catch the bar on your front shoulders and complete a controlled full front squat.
- Recovery
Stand up and safely replace the bar in the center of the blocks.
Key technique points
- Set the blocks to equal heights.
- Do not bounce the bar off the blocks.
- Keep your back long at the start.
- Keep your arms straight until the hip drive.
- Raise your elbows in the catch.
- Watch the blocks as you replace the bar.
Common mistakes
Uneven blocks
Do not start with one side of the bar higher.
Bouncing off the blocks
Do not strike the surface with the bar to gain momentum before pulling.
Rocking backward
Do not generate starting speed by swinging your torso.
Late rack position
Do not leave your elbows down as the bar reaches your shoulders.
Finishing with a power catch
Do not skip descending into the squat when the goal is a full clean.
Landing on the block edges
Do not lower the bar onto a narrow or unstable spot.
Frequently asked questions
Clean from Blocks: why is “Uneven blocks” a mistake?
Do not start with one side of the bar higher.
Clean from Blocks: why is “Bouncing off the blocks” a mistake?
Do not strike the surface with the bar to gain momentum before pulling.
Clean from Blocks: why is “Rocking backward” a mistake?
Do not generate starting speed by swinging your torso.
Clean from Blocks: why is “Late rack position” a mistake?
Do not leave your elbows down as the bar reaches your shoulders.
Clean from Blocks: why is “Finishing with a power catch” a mistake?
Do not skip descending into the squat when the goal is a full clean.
Clean from Blocks: why is “Landing on the block edges” a mistake?
Do not lower the bar onto a narrow or unstable spot.
What should I focus on when doing Clean from Blocks?
Set the blocks to equal heights. Do not bounce the bar off the blocks. Keep your back long at the start. Keep your arms straight until the hip drive. Raise your elbows in the catch. Watch the blocks as you replace the bar.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.