Explosive pull from a dead start, no floor reps needed.
HamstringsSecondary: GlutesBarbell
How to do it
Set the bar on blocks just below the knee and grip it shoulder-width, back flat.
Drive through the floor and extend hips and knees violently, shrugging tall.
Pull yourself under the bar and catch it on your front shoulders in a quarter squat.
Stand fully upright, then lower the bar back to the blocks.
The one cue that matters
⚡
Stay patient off the blocks, the speed comes from the hip snap not the arms.
Muscles worked
The Power Clean from Blocks is a Hamstrings-first movement, with Glutes working as the supporting cast. Track it consistently and you'll see exactly how it feeds your hamstrings volume for the week.
FAQ
What muscles does the Power Clean from Blocks work?
The Power Clean from Blocks primarily works the Hamstrings with Glutes assisting.
How heavy should I go?
Pick a weight where you finish each set with 1 to 2 clean reps left in the tank. Own the top of your rep range before adding weight.
How many sets and reps of Power Clean from Blocks?
For most lifters 3 to 4 working sets. Pick the rep range that fits your goal and progress the load when the top of the range feels owned.
