Clean from Blocks
The Clean from Blocks is a intermediate compound movement that activates 6 muscle groups simultaneously. It primarily targets the Quadriceps, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The quadriceps handles the primary load during this movement. The calves and glutes and hamstrings and shoulders and traps assist as stabilizers throughout the range of motion.
How to Clean from Blocks
- 1
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.
- 2
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.
- 3
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.
- 4
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.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Grip the bar evenly on both sides — even a small offset shifts the load asymmetrically.
- • Keep the bar path as vertical as possible over your base of support.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Clean from Blocks work?
The Clean from Blocks primarily works the Quadriceps. Secondary muscles include the Calves, Glutes, Hamstrings, Shoulders, Traps, which assist during the movement.
Is the Clean from Blocks good for beginners?
The Clean from Blocks is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.
What equipment do I need for the Clean from Blocks?
You need barbell to perform the Clean from Blocks. Most commercial gyms will have this available.
Track Your Progress
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