Quadriceps
Clean from Blocks
A clean started from blocks at knee height, which lets you practice the explosive part of the lift from a higher starting position.
Energy burned
≈ 45 kcalFor 3 × 8–12, rest 90s · ≈ 7.8 kcal/min
Estimate range 34–56 kcal (±25 %)
Muscle mass worked35 %
Effort during a set14.4 MET
Your lean mass53.5 kgBody fat estimated from BMI and age
Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.
Setup
- 1Set the barbell on blocks so it rests at about knee height.
- 2Stand with your feet hip-width apart and grip the bar just outside your knees.
- 3Hinge with a flat back and your shoulders over the bar.
How to perform
- 1Drive your feet into the floor and lift the bar past your knees.
- 2Extend your hips explosively and shrug.
- 3Pull yourself under the bar and catch it on your shoulders.
- 4Stand up and return the bar to the blocks under control.
