Exercise Library

Block Clean



AKA Clean from blocks, clean off blocks
 
The block clean is an exercise that can serve a number of purposes depending on the lifter’s or coach’s goals.
 
 
Execution
 
The block clean should be performed identically to the clean 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 power clean from the same starting height.
 
 
Purpose
 
The block clean will force the lifter to accelerate the bar more rapidly because of the limited distance available to accelerate, and because it’s beginning from a dead stop with no prior stretch or tensioning of the lifting muscles as would occur from a hang position. This means it can be a good choice for training speed and rate of force development. It can also be used during periods of time when the loading on the back and legs needs to be reduced somewhat. Additionally, lifting from the blocks rather than from the floor reduces the loading on the back and legs, meaning that it’s less taxing on the lifter.
 
 
Programming
 
The block clean is appropriate for lighter training days as a secondary exercise, or it can be a primary clean exercise if performed heavy. Some lifters will be able to clean more from certain block heights than they can from the floor—this is not necessarily a problem, although it can be an indicator of technical or strength issues in the pull from the floor.
 
The block clean may be used as a way for a lifter who has a problem lifting from the floor to train the clean heavy while this problem is being addressed; it can also be a way to train the clean heavy but with somewhat reduced loading on the back and legs to reduce the overall fatigue of the training. Use 1-3 reps per set.
 
 
Variations
 
The block clean can be performed from blocks of any height. It can also be combined in a complex with clean pulls.
 
 
See Also
 




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