Full body
Block Power Clean
The Block Power Clean is a strength exercise with a barbell for your whole body. Share of the load in the Zulta muscle model: gluteus maximus 19%, upper traps 17% and quads (vastus lateralis) 11%.
How to do it
- Set a loaded barbell on blocks so it sits just above the knees.
- Stand with feet hip-width, grip the bar just outside the legs and hinge with a flat back, shoulders over the bar.
- Drive through the floor and extend the hips and knees explosively, keeping the bar close.
- Shrug and pull yourself under, turning the elbows forward fast.
- Catch the bar on the front of the shoulders in a quarter squat, then stand tall and return it to the blocks.
Tips
- Keep the arms long until the hips have fully extended.
- Brush the bar against the upper thighs as you jump.
Common mistakes
- Pulling early with the arms.
- Letting the bar swing away from the body.
- Catching with the elbows low and the bar resting on the hands.
Muscles worked by the Block Power Clean
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Starting above the knee skips the first pull. Catching high means a shallower squat. A fast pull from the floor to the front rack: hips, knees and ankles extend together (glutes, quads, hamstrings, calves), the traps shrug the bar up, and the legs catch it in a squat.
Block Power Clean alternatives
Same equipment
Different equipment
Easier
Make it harder
Make it easier
Frequently asked questions
What muscles does the Block Power Clean work?
Mainly the gluteus maximus, upper traps and quads (vastus lateralis). The spinal erectors (lower back), hamstrings (biceps femoris), quads (vastus medialis) and hamstrings (semitendinosus/-membranosus) assist.
Is the Block Power Clean good for beginners?
The Block Power Clean is rated intermediate. If you are new, learn the Kettlebell Goblet Clean first and build up from there.
What is a good alternative to the Block Power Clean?
For example the Hang Power Clean, Hang Clean and Power Clean. They train mostly the same muscles.
How do you make the Block Power Clean harder?
Add weight or reps, or move on to the Clean and Clean and Jerk.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.