# Block Power Clean

A power clean started from a barbell resting on blocks at about knee height instead of the floor. Trains explosive hip and knee extension and a fast catch on the shoulders, without the pull from the floor.

- Advanced · Compound
- Equipment: Barbell, Plyo box
- HD video: https://media.seto.fit/exercises/barbell-power-clean-from-blocks/video/male.mp4
- HTML: https://seto.fit/exercises/block-power-clean/

## Muscles worked

- Glutes: 9/10
- Quads: 8/10
- Hamstrings: 7/10
- Traps: 7/10
- Front delts: 5/10
- Calves: 5/10
- Lower back: 5/10

## How to do the Block Power Clean

1. Set the bar on blocks at about knee height.
2. Grip overhand just outside your legs, back flat, arms straight.
3. Push through your feet, keeping the bar close to your thighs.
4. Extend your hips and shrug as the bar rises.
5. Catch the bar on your shoulders in a front squat position.

### Full technique — 8 steps

1. Set the loaded bar on two blocks so it rests at about knee height.
2. Stand close to the bar with feet hip-width apart and take an overhand grip just outside your legs.
3. Push your hips back and bend your knees until your shoulders are slightly over the bar, back flat and arms straight.
4. Tighten your stomach and push through your feet to lift the bar off the blocks, keeping it close to your thighs.
5. Violently extend hips, knees, and ankles, then shrug as the bar accelerates straight upward.
6. Keep the arms long through extension, then pull your elbows up as the bar rises.
7. Quickly rotate your elbows through and receive the bar on your shoulders in a partial front squat.
8. Stand tall to finish, then lower the bar back onto the blocks and reset before the next rep.

## Common mistakes

- Early arm bend off thighs
- Bar swinging away forward
- Catching with low elbows
- Hips shooting up first
- Bouncing the bar off the blocks
- Rounding through the lower back

## Form cues

- Push, then explode
- Keep bar close
- Arms stay long
- Snap elbows through
- Reset on blocks each rep

## How much to do

- **Strength** (best fit): 4–6 sets of 2–3 reps · rest 2 min 30 s · 2 reps in reserve · lift explosively
- **Muscle growth**: 3–4 sets of 3–5 reps · rest 2 min · 2–3 reps in reserve · lift explosively
- **Endurance**: 2–3 sets of 5–8 reps · rest 1 min 30 s · 3–4 reps in reserve · lift explosively

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Dumbbells**: [Dumbbell Snatch](https://seto.fit/exercises/dumbbell-snatch/), [Staggered Stance Dumbbell Glute Bridge](https://seto.fit/exercises/staggered-stance-dumbbell-glute-bridge/)
- **No equipment**: [Tire Flip](https://seto.fit/exercises/tire-flip/), [Bodyweight Hip Thrust](https://seto.fit/exercises/bodyweight-hip-thrust/)
- **Kettlebell**: [Kettlebell Snatch](https://seto.fit/exercises/kettlebell-snatch/), [Sumo Kettlebell Deadlift](https://seto.fit/exercises/sumo-kettlebell-deadlift/)
- **Resistance bands**: [Kneeling Resistance Band Hip Thrust](https://seto.fit/exercises/kneeling-resistance-band-hip-thrust/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Trap Bar Deadlift](https://seto.fit/exercises/trap-bar-deadlift/) — Intermediate
- Easier: [Clean High Pull](https://seto.fit/exercises/clean-high-pull/) — Advanced
- **This exercise: Block Power Clean — Advanced**
- Harder: [Block Snatch](https://seto.fit/exercises/block-snatch/) — Expert
- Harder: [Clean and Jerk to Overhead Split Squat](https://seto.fit/exercises/clean-and-jerk-to-overhead-split-squat/) — Expert

## Quick answers

### What muscles does the Block Power Clean work?

Primary: Glutes 9/10, Quads 8/10. Also works: Hamstrings 7/10, Traps 7/10, Front delts 5/10, Calves 5/10.

### When should I do the Block Power Clean in a workout?

Main lift. Goes first after the warm-up, while you are fresh. ≈ 14 min with rest.

### How many sets and reps of the Block Power Clean?

Strength: 4–6 sets of 2–3 reps, rest 2 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 3–5 reps, rest 2 min, 2–3 reps in reserve. Endurance: 2–3 sets of 5–8 reps, rest 1 min 30 s, 3–4 reps in reserve.

### What can I do instead of the Block Power Clean?

Dumbbells: Dumbbell Snatch, Staggered Stance Dumbbell Glute Bridge. No equipment: Tire Flip, Bodyweight Hip Thrust. Kettlebell: Kettlebell Snatch, Sumo Kettlebell Deadlift. Resistance bands: Kneeling Resistance Band Hip Thrust.

### What is an easier version of the Block Power Clean?

Clean High Pull (Advanced), Trap Bar Deadlift (Intermediate).

### What is a harder version of the Block Power Clean?

Block Snatch (Expert), Clean and Jerk to Overhead Split Squat (Expert).

How we rate exercises: https://seto.fit/guides/methodology/

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