Power Clean from Blocks
The Power Clean from Blocks is an explosive Olympic lifting variation where the barbell is lifted from elevated boxes rather than the floor. This setup bypasses the first pull, allowing you to focus specifically on maximum power production, triple extension, and the catch phase.
Since this is a high-velocity, neurologically demanding movement, the AI analyzes your HRV and sleep data to ensure your central nervous system is primed for peak power output. If your recovery metrics are low, the app may suggest reducing intensity to prevent injury. Additionally, by correlating your RPE with the weight lifted, the AI detects when fatigue sets in and power drops, ensuring you stop the set before your form degrades.
Form Cues
- Start with vertical shins and shoulders slightly in front of the bar
- Explode hips forward aggressively while jumping straight up
- Keep the bar close to your body like you are pulling up your shirt
- Snap your elbows fast and high to catch the bar on your front deltoids
- Land softly in a partial squat to absorb the impact
- Don't let the bar drift away from your body during the pull
- Don't pull with your arms before fully extending your hips
- Don't round your back in the starting position
- Don't catch the bar with your elbows pointing down
- Don't land with straight, stiff legs
Common Mistakes
- Pulling with arms too early
- Muted hip extension
- Slow elbow turnover
- Landing with feet too wide
- Letting the bar loop out forward
Muscles Worked
This exercise is a premier developer of the posterior chain, heavily recruiting the glutes, hamstrings, and erector spinae to generate upward momentum. It also relies on the quadriceps for the initial drive and the trapezius for the explosive shrug, while the core stabilizes the spine throughout the dynamic movement.
Primary
Secondary
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