Exercise Library
Block Power Clean
The block power clean is simply a power clean starting on blocks instead of the floor.
The blocks can be positioned at any level to address whatever technical or performance needs desired. Higher blocks will emphasize power and aggression more, most common with a power clean, and lower blocks can be used to train problem ranges like navigating the knees properly and maintaining posture.
Start in the same position you would be in at that point of a power clean from the floor. Push with the legs through the whole foot, maintaining approximately the same back angle until above the knees. Continue aggressively pushing with the legs and extend the hips violently, keeping the bar as close as possible and ensuring full contact with body.
Once you’ve extended completely to maximally accelerate the bar with the lower body, pull the elbows up and out to begin moving your body down, and lift and move your feet into your receiving stance as you squat partially under the bar.
Spin the elbows around the bar to establish a secure rack position, and brake hard with the legs to stop the squat as quickly as possible to ensure you remain above a parallel squat.
Purpose
The block power clean 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. The naturally limited weight also means it can serve as a good exercise for lighter training days, especially during periods when squatting is very heavy and the demand on the legs and back needs to be reduced.
Programming
The block power clean is appropriate for lighter training days as a secondary exercise, or in addition to heavier clean training. The power receiving position and higher starting position reduce the possible intensity, meaning that even if performed maximally, the exercise will have less of an effect on the athlete’s systemic fatigue and recovery. Use 1-3 reps per set.
The blocks can be positioned at any level to address whatever technical or performance needs desired. Higher blocks will emphasize power and aggression more, most common with a power clean, and lower blocks can be used to train problem ranges like navigating the knees properly and maintaining posture.
Start in the same position you would be in at that point of a power clean from the floor. Push with the legs through the whole foot, maintaining approximately the same back angle until above the knees. Continue aggressively pushing with the legs and extend the hips violently, keeping the bar as close as possible and ensuring full contact with body.
Once you’ve extended completely to maximally accelerate the bar with the lower body, pull the elbows up and out to begin moving your body down, and lift and move your feet into your receiving stance as you squat partially under the bar.
Spin the elbows around the bar to establish a secure rack position, and brake hard with the legs to stop the squat as quickly as possible to ensure you remain above a parallel squat.
Purpose
The block power clean 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. The naturally limited weight also means it can serve as a good exercise for lighter training days, especially during periods when squatting is very heavy and the demand on the legs and back needs to be reduced.
Programming
The block power clean is appropriate for lighter training days as a secondary exercise, or in addition to heavier clean training. The power receiving position and higher starting position reduce the possible intensity, meaning that even if performed maximally, the exercise will have less of an effect on the athlete’s systemic fatigue and recovery. Use 1-3 reps per set.
