Barbell Power Clean from Blocks

Expert Advice

Focus on a powerful triple extension (hips, knees, ankles) and a rapid shrug to generate momentum for the barbell. Keep the bar close to your body throughout the lift.

How-to-do Steps

Set the blocks so the barbell starts just above your knees.
Stand with feet hip-width apart, bend at the hips and knees, and grip the barbell with an overhand grip.
Keep your back flat and chest up as you pull the barbell off the blocks.
Explosively extend your hips, knees, and ankles, then shrug your shoulders to continue the upward momentum of the bar.
Drop under the bar quickly, rotating your elbows forward to catch the barbell in the 'front rack' position across your shoulders.
Stand up straight to complete the lift, then lower the bar back to the blocks.