How to Do Power Clean from Blocks
Start and end of one clean rep of Power Clean from Blocks.
Quick facts
| Primary muscle | Hamstrings |
|---|---|
| Secondary muscles | Quads |
| Equipment | Barbell |
| Category | Olympic weightlifting |
How to perform Power Clean from Blocks
- With a barbell on boxes of the desired height, take a 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.
- 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. As the bar approaches the mid-thigh position, begin extending through the hips.
- In a jumping motion, accelerate by extending the hips, knees, and ankles, using speed to move the bar upward. There should be no need to actively pull through the arms to accelerate the weight. At the end of the second pull, the body should be fully extended, leaning slightly back, with the arms still extended.
- As full extension is achieved, transition into the third pull by aggressively shrugging and flexing the arms with the elbows up and out. At peak extension, pull yourself under the bar far enough that it can be racked onto the shoulders, rotating your elbows under the bar as you do so. The bar should be racked onto the protracted shoulders, lightly touching the throat with the hands relaxed.
- Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position, and complete the repetition by returning the weight to the boxes.
Muscles worked
- Hamstrings (primary): bends the knee and extends the hip through hinges and pulls.
- Quads (secondary): extends the knee to drive squats, lunges and jumps.
Sets & reps by goal
| Goal | Sets × reps | Load | Rest |
|---|---|---|---|
| Strength | 3–5 × 3–5 | Heavy (~85%+) | 2–3 min |
| Hypertrophy | 3–4 × 8–12 | Moderate (~65–75%) | 60–90 s |
| Endurance | 2–3 × 15–20 | Lighter (~50–60%) | 30–45 s |
Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
Form tips
- Lead with the hips, keep a soft knee and hold a long, flat back through the hinge.
- Keep the bar path close and stacked over your mid-foot; letting it drift forward wastes force and loads the lower back.
- Prioritise speed and position over load — a fast, well-timed pull beats a heavier sloppy one.
- Breathe out on the effort and in on the return, keeping one steady rhythm across the set.
Common mistakes
- Rounding the lower back to reach lower instead of hinging at the hips.
- Loading the bar heavier than your form allows and turning strict reps into a whole-body heave.
- Muscling the bar up slowly instead of moving fast underneath it.
Frequently asked questions
What muscles does Power Clean from Blocks work?
Power Clean from Blocks mainly works the hamstrings, with the quads helping as secondary movers.
What equipment do I need for Power Clean from Blocks?
Power Clean from Blocks needs a barbell and plates (plus a rack or bench where the movement calls for one).
How many sets and reps should I do for Power Clean from Blocks?
It depends on your goal: about 3–5 sets of 3–5 heavy reps for strength, 3–4 sets of 8–12 for muscle growth, or 2–3 sets of 15–20 for endurance. Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
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