Barbell Clean From Blocks Exercise Guide
Exercise Profile
- Target
- Quadriceps
- Equipment
- Barbell
- Body Part
- Weightlifting
- Primary Muscle
- Quadriceps
- Secondary Muscles
- Hamstrings, Gluteus Maximus, Trapezius, Deltoids
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 7.5
- Alternate Names
- Clean from blocks
Visualised Target Muscle Groups
Front
Back
How to: Barbell Clean From Blocks
- Set the barbell on blocks at mid-shin level.
- Stand with your feet shoulder-width apart and grip the barbell just outside your knees.
- Brace your core and ensure your back is straight.
- Drive through your heels and lift the bar upwards explosively, extending your hips and knees.
- Pull yourself under the bar as you bring it up, catching it on your shoulders.
- Stand up fully to finish the movement.
Common Mistakes
- Lifting with a rounded back.
- Using momentum instead of proper technique.
- Not fully extending legs during the clean.
Modifications
- Use lighter weights for better control.
- Perform the movement without weights to understand the mechanics.
Tips
- Maintain a straight back while lifting to prevent injury.
- Engage your core for better stability and power.
- Focus on explosive movement from the blocks for maximum effectiveness.
Barbell Clean From Blocks Alternatives
Tags
weightlifting
clean
barbell
strength
explosive
lower body
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