Quick Answer
Clean from Blocks is a intermediate olympic weightlifting exercise that targets your quadriceps. It uses a barbell. Set barbell on blocks at desired height (e.g., below knee, mid-thigh).
Video Tutorial
How to Perform the Clean from Blocks
- 1
Set barbell on blocks at desired height (e.g., below knee, mid-thigh).
- 2
Assume starting position similar to clean, but from block height.
- 3
Feet hip-width, clean grip, back straight, chest up, shoulders over bar.
- 4
Drive through heels, explosively extend hips/knees/ankles (2nd pull).
- 5
Keep bar close. Shrug, pull under bar, rotate elbows.
- 6
Catch bar in front squat position.
- 7
Stand up from squat.
- 8
Lower bar back to blocks. Repeat.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Letting knees cave inward (valgus) — track them in line with your second toe throughout the rep.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Clean from Blocks isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Clean from Blocks work?
The Clean from Blocks primarily works your quadriceps. Secondary muscles include the calves, glutes, hamstrings, shoulders and traps.
What equipment do I need for the Clean from Blocks?
The Clean from Blocks needs a barbell. You can perform it at home or at the gym as long as you have what's listed.
Is the Clean from Blocks suitable for beginners?
The Clean from Blocks is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Clean from Blocks should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Clean from Blocks every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train quadriceps more frequently, alternate harder and easier variations and keep overall weekly volume moderate.