Exercise Library
Block Clean Pull
The block clean pull is simply a clean pull in which the bar starts on blocks.
Higher blocks will emphasize power and aggression more, and lower blocks can be used to train problem ranges like navigating the knees properly and maintaining posture.
Set the starting position tightly—it should be identical to the position you would be in at that point in a pull from the floor. Push with the legs through the whole foot and maintain approximately the same back angle until the bar is past the knees, then open the hips explosively while driving with the legs even harder to accelerate maximally.
Extend the entire body approximately vertically. As the legs and hips finish extending, shrug up and back and bend the elbows slightly to actively keep the bar against the body through the extended position—at no point should it move away.
The heels will rise naturally with the effort to push against the ground forcefully. Keep the entire body tight and continue pushing against the ground until the bar stops moving up, then drop back to flat feet as the bar falls.
Purpose
The clean pull is an exercise for training strength, speed, power, posture and balance in the extension of the clean. Lifting from the blocks will force the lifter to accelerate the bar more rapidly because of the limited distance available to accelerate, and because it’s beginning from a dead stop with no prior stretch or tensioning of the lifting muscles as would occur from a hang position. This means it can be a good choice for training speed and rate of force development. However, note that to maximize this effect, a static start needs to be used.
Blocks can also be used to focus on problem ranges like navigating the knees properly and maintaining posture.
Additionally, lifting from the blocks rather than from the floor reduces the loading on the back and legs, meaning that it’s less taxing on the lifter, so it can also be used during periods of time when the loading on the back and legs needs to be reduced somewhat.
Programming
Generally the block clean pull should be done for 2-5 reps per set anywhere from 80%-110% of the lifter’s best clean depending on the lifter and how much emphasis needs to be placed on speed versus strength. Some lifters may be able to load it heavier from higher block positions.
As a strength exercise, it should be placed toward the end of a workout, but because it also involves some speed and technique, it’s generally best placed before more basic strength work like squats.
Higher blocks will emphasize power and aggression more, and lower blocks can be used to train problem ranges like navigating the knees properly and maintaining posture.
Set the starting position tightly—it should be identical to the position you would be in at that point in a pull from the floor. Push with the legs through the whole foot and maintain approximately the same back angle until the bar is past the knees, then open the hips explosively while driving with the legs even harder to accelerate maximally.
Extend the entire body approximately vertically. As the legs and hips finish extending, shrug up and back and bend the elbows slightly to actively keep the bar against the body through the extended position—at no point should it move away.
The heels will rise naturally with the effort to push against the ground forcefully. Keep the entire body tight and continue pushing against the ground until the bar stops moving up, then drop back to flat feet as the bar falls.
Purpose
The clean pull is an exercise for training strength, speed, power, posture and balance in the extension of the clean. Lifting from the blocks will force the lifter to accelerate the bar more rapidly because of the limited distance available to accelerate, and because it’s beginning from a dead stop with no prior stretch or tensioning of the lifting muscles as would occur from a hang position. This means it can be a good choice for training speed and rate of force development. However, note that to maximize this effect, a static start needs to be used.
Blocks can also be used to focus on problem ranges like navigating the knees properly and maintaining posture.
Additionally, lifting from the blocks rather than from the floor reduces the loading on the back and legs, meaning that it’s less taxing on the lifter, so it can also be used during periods of time when the loading on the back and legs needs to be reduced somewhat.
Programming
Generally the block clean pull should be done for 2-5 reps per set anywhere from 80%-110% of the lifter’s best clean depending on the lifter and how much emphasis needs to be placed on speed versus strength. Some lifters may be able to load it heavier from higher block positions.
As a strength exercise, it should be placed toward the end of a workout, but because it also involves some speed and technique, it’s generally best placed before more basic strength work like squats.
