Bodybuilding.com Information Motivation Supplementation
in:
Login or Create an account to set your gender preference.
 

Power Clean from Blocks

Also Known As:

Exercise Data

Type: Olympic Weightlifting
Main Muscle Worked: Quadriceps
Other Muscles: Calves, Glutes, Hamstrings, Lower Back, Shoulders, Traps
Equipment: Barbell
Mechanics Type: Compound
Level: Intermediate
Sport: No
Force: Pull
Your Rating: 


9.1

Out of 10

Excellent

Exercise Rating Read Power Clean from Blocks Reviews
Bookmark and Share

Print Exercise Widget


Power Clean from Blocks Images

Power Clean from Blocks
Click to enlarge
Power Clean from Blocks
Click to enlarge


Power Clean from Blocks
Click to enlarge
Power Clean from Blocks
Click to enlarge




Power Clean from Blocks Guide

Main Muscle: Quadriceps

  1. 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.
  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. As the bar approaches the mid-thigh position, begin extending through the hips.
  3. 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.
  4. 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.
  5. 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.



Alternative Exercises For Power Clean from Blocks

Hang Clean

Muscle Targeted: Quadriceps

9.0

Out of 10

Top 5 Rated Quadriceps Exercises

  1. Rope Jumping
  2. Tire Flip
  3. Barbell Full Squat
  4. Bicycling
  5. Barbell Squat

Tips and Reviews - Login to rate

 





 
  • Reviews & Tips
  • Reviews
  • Tips

of people found this review helpful

kapoorvinay

Review: Power Clean from Blocks

Exercise Rating
10/10

Jun 17, 2011 1:37 AM: I realy love this excercise bcz this will effcet on many type of prats of body.

kapoorvinay BodyStats
Height:
No Data
Weight:
No Data
Bodyfat:
No Data
More Body Stats


comment
Please login to rate this review.
(Report)

of people found this review helpful

P0TAT01769

Review: Power Clean from Blocks

Exercise Rating
N/A

Jun 1, 2011 2:05 PM: This is a brutal and complicated exercise, but once you get the basics down it'll all be worth it.

P0TAT01769 BodyStats
Height:
5 '8" (1.73m)
Weight:
175 lbs
Bodyfat:
33.0 %
More Body Stats


comment
Please login to rate this review.
(Report)

of people found this tip helpful

crod14

Tip: Power Clean from Blocks

Exercise Rating
10/10

Mar 4, 2011 4:41 PM: nice form; i would like to see a bodybuilder try this; he'll probably break his wrist

crod14 BodyStats
Height:
6 '1" (1.85m)
Weight:
196 lbs
Down 1.0 lb
Bodyfat:
13.0 %
More Body Stats


comment
Please login to rate this tip.
(Report)

Information. Motivation. Supplementation.

Give Us Feedback:
Report A Problem
Site Feedback
Follow Us:
Twitter
Facebook
RSS Feeds
Bodybuilding.com Newsletter

Receive exciting features,
news & special offers from Bodybuilding.com