Barbell Power Clean From Blocks – Video Exercise Guide & Tips

Barbell Power Clean From Blocks - Video Exercise Guide & Tips

Are you looking to maximize your strength and explosive power? Then the Barbell Power Clean from Blocks is the exercise for you.

Watch This Exercise Video

In this video exercise guide, we'll show you the proper set-up and equipment needed, along with a step-by-step guide on how to perform this exercise effectively.

We'll also highlight common mistakes to avoid and provide tips for progressing and increasing weight.

Get ready to take your training to the next level with the Barbell Power Clean from Blocks.

Key Takeaways

  • The barbell power clean improves technique, coordination, and body mechanics.
  • It engages multiple muscle groups including quadriceps, hamstrings, glutes, calves, shoulders, and back.
  • The exercise recruits core muscles for stabilization.
  • Proper form and technique are crucial for maximum effectiveness.

Benefits of the Barbell Power Clean

If you're looking to improve your overall strength and explosiveness, the Barbell Power Clean is an excellent exercise choice. This compound movement targets multiple muscle groups and requires proper technique for maximum effectiveness.

One of the main benefits of the Barbell Power Clean is its ability to improve your technique. By performing this exercise regularly, you can refine your form, enhance your coordination, and develop better body mechanics.

The explosive nature of the Power Clean also engages a wide range of muscles throughout your body. The main muscle groups involved include the quadriceps, hamstrings, glutes, calves, shoulders, and back. Additionally, the Power Clean recruits the core muscles to stabilize the body during the movement, further enhancing your overall strength.

Proper Set-Up and Equipment for the Exercise

To properly set up for the Barbell Power Clean exercise, you'll need a barbell and blocks at the appropriate height. The equipment set up is crucial in ensuring that you can perform the exercise safely and effectively.

First, make sure that the blocks are set at a height that allows the barbell to rest just above your knees when you're in a standing position. This will allow you to generate maximum power during the movement.

Next, position your feet shoulder-width apart, with the barbell resting on the blocks in front of you. Your grip on the barbell should be slightly wider than shoulder-width, with your palms facing towards you. This grip will give you better control and stability throughout the exercise.

When it comes to technique tips, it's important to maintain proper posture throughout the exercise. Keep your chest up, shoulders back, and core engaged.

As you initiate the movement, explode upwards by extending your hips and legs while shrugging your shoulders. Pull the barbell towards your body and catch it in a front squat position, with your elbows high and in front of you.

Finally, stand up by extending your hips and knees, completing the Barbell Power Clean.

Step-By-Step Guide to Performing the Barbell Power Clean From Blocks

To perform the Barbell Power Clean From Blocks, start by positioning your feet shoulder-width apart and gripping the barbell slightly wider than shoulder-width, with your palms facing towards you. This exercise is a variation of the power clean, which is an explosive, full-body movement that targets multiple muscle groups. By performing the power clean from blocks, you're able to focus on the second pull of the movement, where the bar is accelerated upwards.

To begin, stand in front of the blocks with the barbell resting on them at mid-shin level. Bend at the hips and knees, keeping your chest up and back flat, and grip the bar with an overhand grip. Your shoulders should be slightly in front of the barbell.

Next, forcefully extend your hips, knees, and ankles, driving through your heels and exploding upwards. As the barbell rises, aggressively pull yourself under the bar by shrugging your shoulders and bending your elbows. Catch the bar on your shoulders in a front squat position, with your elbows high and chest up.

To complete the movement, stand up tall by extending your hips and knees. Remember to maintain a strong, stable core throughout the exercise.

Common Mistakes to Avoid During the Exercise

To avoid common mistakes during the Barbell Power Clean From Blocks, focus on proper form and technique. Technique errors can greatly impact the effectiveness of this exercise and increase the risk of injury.

One common mistake is using too much weight. It's important to start with a weight that allows you to maintain proper form throughout the movement.

Another mistake to avoid isn't properly engaging your core. Failing to engage your core can lead to a loss of stability and control during the exercise.

Additionally, rushing through the movement is a common mistake. Take your time and focus on each step of the exercise, ensuring that you maintain proper form throughout.

Lastly, improper grip can also lead to technique errors. Make sure your grip is secure and that your hands are positioned correctly on the barbell.

Tips for Progressing and Increasing Weight in the Barbell Power Clean

Start by gradually increasing the weight you use in the Barbell Power Clean exercise. Progressing and increasing weight in this exercise requires a systematic approach to ensure proper form and prevent injuries. Here are some tips to help you safely and effectively increase the weight in your Barbell Power Clean routine.

First, focus on mastering the technique before adding weight. It's crucial to have a solid foundation in the proper form and execution of the exercise. This includes maintaining a tight core, explosive hip extension, and catching the barbell in a front squat position.

Once you have mastered the technique, start by adding small increments of weight. It's recommended to increase the weight by 5-10% at a time. This gradual progression allows your muscles and joints to adjust to the increased load and minimize the risk of injury.

Additionally, pay attention to your body's response to the increased weight. If you experience any pain or discomfort, reduce the weight and work on improving your form and strength before attempting to increase the weight again.

Furthermore, consider incorporating accessory exercises to strengthen the muscles involved in the Barbell Power Clean. Exercises such as Romanian deadlifts, front squats, and overhead presses can help improve your strength and stability, enabling you to handle heavier weights.

Remember to listen to your body and progress at a pace that feels challenging but manageable. By following these progression tips and gradually increasing the weight, you can continue to improve your strength and power in the Barbell Power Clean exercise.

Frequently Asked Questions

What Are Some Alternative Exercises That Can Be Done to Target the Same Muscles as the Barbell Power Clean?

Looking for alternative exercises to target the same muscles as the barbell power clean?

There are a few options you can consider.

One option is the dumbbell power clean, which focuses on the same muscle groups but uses dumbbells instead of a barbell.

Another alternative is the kettlebell swing, which also engages similar muscles and provides a good full-body workout.

Lastly, the medicine ball clean is another exercise that targets the same muscle groups as the barbell power clean.

Can the Barbell Power Clean Be Modified for Individuals With Limited Mobility or Injuries?

If you have limited mobility or injuries, you may need to modify the barbell power clean to accommodate your needs.

There are various modifications and injury adaptations that can be made to make the exercise more accessible.

These modifications can help you target the same muscles while minimizing strain on your body.

How Often Should the Barbell Power Clean Be Incorporated Into a Workout Routine for Optimal Results?

To optimize your results in your workout routine, it's important to incorporate power cleans regularly. The barbell power clean is an effective exercise that targets multiple muscles and promotes explosive power.

However, if you have limited mobility or injuries, you may need to modify the power clean or choose alternative exercises. Before starting, warm up with appropriate exercises.

While the power clean has numerous benefits, it also has drawbacks, so consider using blocks to assist you in performing the exercise correctly.

Are There Any Specific Warm-Up Exercises That Should Be Done Before Attempting the Barbell Power Clean?

Before attempting the barbell power clean, it's crucial to perform specific warm-up exercises. These exercises will help prepare your body for the demands of the lift and reduce the risk of injury.

A proper warm-up routine may include dynamic stretches, mobility exercises, and activation drills targeting the muscles used in the power clean.

Additionally, it's essential to prioritize proper technique during the lift to maximize its effectiveness and prevent any potential harm.

What Are Some Potential Benefits or Drawbacks of Using Blocks for Performing the Barbell Power Clean?

When using blocks for the barbell power clean, there are both benefits and drawbacks to consider.

The benefits include improved technique, as the blocks allow for a more controlled starting position. Additionally, using blocks can help those with limited mobility or injuries by reducing the range of motion required.

However, a drawback is that using blocks may not fully simulate the movement and explosiveness required in the full lift.

It's important to carefully consider these factors when incorporating blocks into your training.


In conclusion, the barbell power clean from blocks is a highly effective exercise for building strength and power in the lower body.

By following the proper set-up and technique, you can maximize the benefits of this exercise while avoiding common mistakes.

As you progress, be sure to increase the weight gradually to continue challenging your muscles.

Incorporating the barbell power clean from blocks into your workout routine can lead to improved athletic performance and overall fitness.

workout guru author


Serg Bayracny

Years ago, the spark of my life’s passion ignited in my mind the moment I stepped into the local gym for the first time. The inaugural bead of perspiration, the initial endeavor, the very first surge of endorphins, and a sense of pride that washed over me post-workout marked the beginning of my deep-seated interest in strength sports, fitness, and sports nutrition. This very curiosity blossomed rapidly into a profound fascination, propelling me to earn a Master’s degree in Physical Education from the Academy of Physical Education in Krakow, followed by a Sports Manager diploma from the Jagiellonian University. My journey of growth led me to gain more specialized qualifications, such as being a certified personal trainer with a focus on sports dietetics, a lifeguard, and an instructor for wellness and corrective gymnastics. Theoretical knowledge paired seamlessly with practical experience, reinforcing my belief that the transformation of individuals under my guidance was also a reflection of my personal growth. This belief holds true even today. Each day, I strive to push the boundaries and explore new realms. These realms gently elevate me to greater heights. The unique combination of passion for my field and the continuous quest for growth fuels my drive to break new ground.

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