Exercise Library
Block Clean Pull To Hold
The block clean pull to hold is simply a clean pull to hold 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.
Hold the extended position with heels up and shoulders shrugged for a couple seconds, then return the bar to the blocks.
Purpose
The clean pull to hold is useful for helping lifters learn to better control their positions and balance throughout the pull, and to execute and feel complete extension and vertical leg drive. Lifting from the blocks can allow heavier loading than from the floor, be used to reduce loading on the back or legs during certain periods of training, or to focus on a specific position or range of motion needed technical or postural work.
Programming
Generally the block clean pull to hold 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.
Hold the extended position with heels up and shoulders shrugged for a couple seconds, then return the bar to the blocks.
Purpose
The clean pull to hold is useful for helping lifters learn to better control their positions and balance throughout the pull, and to execute and feel complete extension and vertical leg drive. Lifting from the blocks can allow heavier loading than from the floor, be used to reduce loading on the back or legs during certain periods of training, or to focus on a specific position or range of motion needed technical or postural work.
Programming
Generally the block clean pull to hold 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.
