Power Clean from Blocks

Hamstrings

Power Clean from Blocks

LevelIntermediate EquipmentBarbell MechanicCompound ForcePull

An explosive Olympic lift that pulls the bar from blocks at knee height to the shoulders, catching it in a quarter squat. It builds fast hip and leg power without the lowest part of the pull.

Olympic weightlifting

Primary musclesHamstrings

Secondary musclesQuadriceps

Energy burned

≈ 29 kcalFor 3 × 8–12, rest 90s · ≈ 5.0 kcal/min

Estimate range 22–36 kcal (±25 %)

Muscle mass worked16 %

Effort during a set8.7 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 bar on blocks so it sits around knee height, with your feet hip-width apart and the bar over the middle of your feet.
2Grip the bar just outside your knees with a hook grip, then drop your hips and straighten your back.
3Position your shoulders slightly over the bar with your arms straight and your chest up.

How to perform

1Push through your feet to lift the bar to your knees while keeping your back angle constant.
2Drive your hips forward and extend your legs and ankles explosively as the bar passes your upper thighs.
3Shrug and pull your elbows high and out, keeping the bar close to your body.
4Drop quickly under the bar and catch it on your front shoulders in a quarter squat, with elbows forward.
5Stand fully upright, then lower the bar under control to your thighs and back to the blocks.