Clean from Blocks
An intermediate compound Olympic weightlifting exercise that works the quads, using a barbell.
Starting position
End position
How to Do Clean from Blocks
- With a barbell on boxes or stands of the desired height, take an overhand or hook grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position.
- Begin the first pull by driving through the heels, extending your knees. Your back angle should stay the same, and your arms should remain straight with the elbows pointed out.
- As full extension is achieved, transition into the receiving position by aggressively shrugging and flexing the arms with the elbows up and out. Aggressively pull yourself down, rotating your elbows under the bar as you do so. Receive the bar in a front squat position, the depth of which is dependent upon the height of the bar at the end of the third pull. The bar should be racked onto the protracted shoulders, lightly touching the throat with the hands relaxed. Continue to descend to the bottom squat position, which will help in the recovery.
- Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position. Return the weight to the boxes for the next rep.
Muscles Worked
Alternatives to Clean from Blocks
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Hang Clean
An intermediate compound Olympic weightlifting exercise that works the quads, using a barbell.
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2
Hang Clean - Below the Knees
An intermediate compound Olympic weightlifting exercise that works the quads, using a barbell.
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3
Power Snatch from Blocks
An intermediate compound Olympic weightlifting exercise that works the quads, using a barbell.
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4
Split Clean
An intermediate compound Olympic weightlifting exercise that works the quads, using a barbell.
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5
Clean Pull
An intermediate compound Olympic weightlifting exercise that works the quads, using a barbell.
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6
Snatch from Blocks
An advanced compound Olympic weightlifting exercise that works the quads, using a barbell.
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7
Snatch
An intermediate compound Olympic weightlifting exercise that works the quads, using a barbell.
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8
Snatch Balance
An intermediate compound Olympic weightlifting exercise that works the quads, using a barbell.
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9
Frankenstein Squat
An intermediate compound Olympic weightlifting exercise that works the quads, using a barbell.
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10
Heaving Snatch Balance
An intermediate compound Olympic weightlifting exercise that works the quads, using a barbell.
Frequently Asked Questions
What muscles do clean from blocks work?
Clean from Blocks primarily works the quads. The calves, glutes, hamstrings, shoulders and traps assist as secondary muscles.
What equipment do I need for clean from blocks?
Clean from Blocks uses barbell.
Clean from Blocks: is it suitable for beginners?
Clean from Blocks is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of clean from blocks?
Hang Clean, Hang Clean - Below the Knees, Power Snatch from Blocks train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my clean from blocks reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; clean from blocks can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Clean from Blocks with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.