Clean from Blocks
The Clean from Blocks is an Olympic weightlifting variation where the barbell starts on elevated boxes, shortening the range of motion to isolate the explosive second pull. This advanced movement targets maximum power development in the hips and legs while refining the mechanics of the catch position.
Olympic lifts require high central nervous system (CNS) readiness; if your HRV or sleep data indicates poor recovery, the AI optimizes your load to prevent injury during this high-velocity movement. By analyzing your performance data and RPE, the app detects when fatigue causes your power output to drop, auto-adjusting sets to ensure you train speed and technique rather than grinding through compromised reps.
Form Cues
- Start with a neutral spine and vertical shins against the bar
- Explosively extend your hips and knees to drive the bar up
- Shrug your shoulders violently at the peak of extension
- Drive your elbows forward and up quickly to catch the bar
- Land in a stable front squat position
- Don't bend your arms before your hips fully extend
- Don't let the bar drift away from your body
- Don't round your back in the starting position
- Don't catch the bar with your elbows pointing down
- Don't jump forward to chase the bar
Common Mistakes
- Pulling with the arms too early
- Incomplete hip extension
- Slow elbow turnover during the catch
- Letting the bar crash on the shoulders
- Landing with feet too wide
Muscles Worked
This exercise is a powerhouse for the posterior chain, primarily utilizing the glutes and hamstrings for explosive hip extension, followed by the quadriceps during the catch and recovery. The traps and upper back are heavily engaged during the pull, while the core and spinal erectors maintain rigid stability throughout the lift.
Primary
Secondary
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