Exercise Library

Block Clean High-Pull



AKA Clean high-pull from blocks, clean high-pull off blocks
 
The block clean high-pull is an abbreviated clean high-pull.
 
 
Execution
 
The block clean high-pull should be performed identically to the clean high-pull except that the bar begins resting on blocks instead of the floor. The most common block heights are knee and below the knee.
 
 
Notes
 
When lifting from the blocks, the pressure on the feet prior to the bar being separated from the blocks will need to be farther back toward the heels than it would be during a lift from the floor when the barbell is at the same height, or in the starting position of a hang clean high-pull from the same starting height.
 
 
Purpose
 
The block clean high-pull is a way to train the final extension and upper body movement of the clean high-pull with reduced fatigue and overall training load on the athlete, or to give the legs and back a break during periods of very heavy training or when needing to reduce loading for recovery purposes. It can also be used as a way to emphasize upper body strength development.  
 
 
Programming
 
The block clean high-pull would be used for essentially the same reasons as the clean high-pull, but would be substituted if there is a need for reducing the load on the legs and back, or reducing the overall training load during a recovery period. It may also be used as more of an upper body strengthening exercise by reducing the contribution of the lower body. Use 3-5 reps per set, typically around 70-85% of the lifter’s best clean.
 
 
 
Variations
 
The block clean high-pull can be performed from blocks of any height. To add grip strengthening to the exercise, it can be performed without straps.  
 
 
See Also
 




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