Exercise Library
Block Clean & Jerk
The block clean & jerk can serve a number of purposes, from forcing a more aggressive and complete finish of the pull and a quicker turnover in the clean, to reducing the load on the legs and back.
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. Adding a jerk allows the clean & jerk to be trained according to the needs inspiring the use of the blocks.
Make sure your starting position on the blocks is identical to what it would be at the same point in a clean from the floor.
Purpose
The block 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. It can also be used during periods of time when the loading on the back and legs needs to be reduced somewhat. 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.
Programming
The block clean & jerk is appropriate for lighter training days as a secondary exercise, or it can be a primary clean exercise if performed heavy, in which case programming would be identical to regular clean & jerks in the same circumstances. Some lifters will be able to clean more from certain block heights than they can from the floor—this is not necessarily a problem, although it can be an indicator of technical or strength issues in the pull from the floor.
The block clean & jerk may be used as a way for a lifter who has a problem lifting from the floor to train the clean heavy while this problem is being addressed. In these cases, it’s a way to train the clean & jerk heavier than can be done from the floor to expose the lifter to heavier jerks after cleans. It can also be a way to train the clean heavy but with somewhat reduced loading on the back and legs to reduce the overall fatigue of the training.
Use 1-3 reps per set, or different numbers of reps of each can be used, e.g. 2 cleans + 1 jerk, depending on the emphasis and need.
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. Adding a jerk allows the clean & jerk to be trained according to the needs inspiring the use of the blocks.
Make sure your starting position on the blocks is identical to what it would be at the same point in a clean from the floor.
Purpose
The block 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. It can also be used during periods of time when the loading on the back and legs needs to be reduced somewhat. 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.
Programming
The block clean & jerk is appropriate for lighter training days as a secondary exercise, or it can be a primary clean exercise if performed heavy, in which case programming would be identical to regular clean & jerks in the same circumstances. Some lifters will be able to clean more from certain block heights than they can from the floor—this is not necessarily a problem, although it can be an indicator of technical or strength issues in the pull from the floor.
The block clean & jerk may be used as a way for a lifter who has a problem lifting from the floor to train the clean heavy while this problem is being addressed. In these cases, it’s a way to train the clean & jerk heavier than can be done from the floor to expose the lifter to heavier jerks after cleans. It can also be a way to train the clean heavy but with somewhat reduced loading on the back and legs to reduce the overall fatigue of the training.
Use 1-3 reps per set, or different numbers of reps of each can be used, e.g. 2 cleans + 1 jerk, depending on the emphasis and need.
