Clean from Blocks

How to do the Clean from Blocks

1. With a barbell on boxes or stands of the desired height, take an overhand or hook grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position.
2. Begin the first pull by driving through the heels, extending your knees. Your back angle should stay the same, and your arms should remain straight with the elbows pointed out.
3. As full extension is achieved, transition into the receiving position by aggressively shrugging and flexing the arms with the elbows up and out. Aggressively pull yourself down, rotating your elbows under the bar as you do so. Receive the bar in a front squat position, the depth of which is dependent upon the height of the bar at the end of the third pull. The bar should be racked onto the protracted shoulders, lightly touching the throat with the hands relaxed. Continue to descend to the bottom squat position, which will help in the recovery.
4. Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position. Return the weight to the boxes for the next rep.

Muscles worked

Role	Muscles
Primary	quads
Secondary	calves, glutes, hamstrings, shoulders, traps
Equipment	barbell
Difficulty	intermediate
Type	compound

No barbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Mountain Climbers Bodyweight Star Jump Bodyweight Alternate Leg Diagonal Bound Bodyweight Bench Jump Bodyweight Bodyweight Walking Lunge Bodyweight Double Leg Butt Kick Bodyweight

Easier than the Clean from Blocks

Same movement pattern, lower entry difficulty — work up from here.

Sandbag Load beginner · Other Equipment Backward Drag beginner · Other Equipment Cable Deadlifts beginner · Cable Machine

Harder than the Clean from Blocks

One-Arm Side Deadlift expert · Barbell Snatch from Blocks expert · Barbell

Common questions

What muscles does the Clean from Blocks work?

The Clean from Blocks primarily works the quads, with the calves, glutes, hamstrings, shoulders, and traps as secondary movers. Hang Clean, Hang Clean - Below the Knees, and Power Snatch from Blocks train the same muscle, across 9 equipment types.

What equipment do you need for the Clean from Blocks?

A Barbell. Without a barbell, Mountain Climbers, Star Jump, and Alternate Leg Diagonal Bound train the same muscle, and 27 of the catalogue's options for this muscle need no equipment.

Is the Clean from Blocks suitable for beginners?

It is rated intermediate. Start with Sandbag Load, Backward Drag, and Cable Deadlifts and work up.

Where should the Clean from Blocks go in a workout?

Early — the Clean from Blocks is compound, working 6 muscle groups, so run it first or second while you are fresh.

Similar exercises

Hang Clean Barbell Hang Clean - Below the Knees Barbell Power Snatch from Blocks Barbell Snatch from Blocks Barbell Split Clean Barbell Snatch Barbell