Exercise Library

Block Clean Pull



AKA Clean pull from blocks, clean pull off blocks
 
The block clean pull is an abbreviated clean pull used for various reasons.
 
 
Execution
 
The block clean pull should be performed identically to the clean 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 pull from the same starting height.
 
 
Purpose
 
The block clean pull is a way to train the final extension with reduced fatigue and overall training load on the athlete, 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 increase the loading of the clean pull, as athletes will be able to pull more from the blocks than they can from the floor.
 
 
Programming
 
The block clean pull can be used as way to reduce the overall loading on an athlete during a recovery period by reducing the work by the legs and back—in this case, the block clean pull would be a temporary substitute for the clean pull. It can also be used simply for variety if an athlete is doing frequent pulling in a training cycle, in which case it would be used in addition to clean pulls, probably on different days. Finally, it can be used to significantly overload the clean pull by removing the portion of the pull where the lifter struggles the most (from the floor to the knee, typically). Use 3-5 reps per set, typically around 90-110% of the lifter’s best clean.
 
 
Variations
 
The block clean pull can be performed from blocks of any height. It can be performed as more of a deadlift (i.e. less effort to accelerate) if very heavy loading is desired. It can also be used as a starting movement to do subsequent hang clean pulls.   
 
 
See Also
 




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