Barbell Power Clean from Blocks
The Barbell Power Clean from Blocks is an explosive lift that develops power and strength.
- Stand with your feet shoulder-width apart, with the barbell positioned on blocks at mid-shin level.
- Grip the barbell with a shoulder-width grip, keeping your back flat and chest up.
- Drive through your heels, extending your hips and knees to lift the barbell off the blocks.
- As the barbell rises, pull it up close to your body and explosively shrug your shoulders.
- Quickly drop under the barbell, catching it on your shoulders in a front rack position.
- Stand up fully to complete the lift.
How to perform the Barbell Power Clean from Blocks
- Set up. Set up in a stable, balanced starting position appropriate for the Barbell Power Clean from Blocks using your barbell.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your calves.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your calves rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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