Barbell Power Clean from Blocks - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Barbell Power Clean from Blocks

Step by step instructions, muscle activation and variants for the Barbell Power Clean from Blocks.

HardGlutesQuadriceps

About this exercise

The barbell power clean from blocks is an Olympic weightlifting movement performed with the bar elevated on blocks, typically at mid-shin or just below the knee. Removing the floor pull allows lifters to focus on the explosive second pull and the catch mechanics without fatigue from the initial deadlift phase. It is an effective tool for developing pulling power, timing, and front rack positioning.

How to Perform

  • Set the barbell on blocks at mid-shin to just-below-knee height, grip the bar just outside shoulder-width
  • Stand with feet hip-width apart, back flat, chest up, and hips lower than your shoulders
  • Take a breath and brace your core before initiating the pull
  • Explosively extend your hips and knees, dragging the bar up your shins
  • As the bar passes the knee, accelerate by fully extending the hips, rising onto the balls of your feet and shrugging the shoulders
  • Pull your elbows high and wide as the bar continues to rise
  • Quickly drop into a quarter squat and whip your elbows forward to catch the bar across your front delts in the rack position
  • Stand up to full extension from the catch
  • Lower the bar back to the blocks under control

Muscle Activation

Primary
GlutesQuadricepsHamstringsTrapeziusLower back
Secondary
CalvesCoreFront shouldersSide shouldersInner forearmOuter forearmMiddle back

Common Mistakes

Common mistakes content is coming soon.

About the Barbell Power Clean from Blocks

The Barbell Power Clean from Blocks is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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