Block Power Clean
AKA Power clean from blocks, power clean off blocks
The block power clean is an exercise that can serve a number of purposes depending on the lifter’s or coach’s goals.
The block power clean should be performed identically to the power clean except that the bar begins resting on blocks instead of the floor. The most common block heights are knee and below the knee.
When lifting from the blocks, the pressure on the feet prior to the bar being separated from the blocks will need to be farther back toward the heels than it would be during a lift from the floor when the barbell is at the same height, or in the starting position of a hang power clean from the same starting height.
The block power clean will force the lifter to accelerate the bar more rapidly because of the limited distance available to accelerate, and because it’s beginning from a dead stop with no prior stretch or tensioning of the lifting muscles as would occur from a hang position. This means it can be a good choice for training speed and rate of force development. The naturally limited weight also means it can serve as a good exercise for lighter training days, especially during periods when squatting is very heavy and the demand on the legs needs to be kept minimal.
The block power clean is appropriate for lighter training days as a secondary exercise, or in addition to heavier clean training. The power receiving position and higher starting position reduce the possible intensity, meaning that even if performed maximally, the exercise will have less of an effect on the athlete’s systemic fatigue and recovery. Use 1-3 reps per set.
The block power clean can be performed from blocks of any height.