Clean from Blocks

What it is

This powerful compound lift starts a barbell from an elevated position, focusing on explosive power and full-body coordination. You primarily work your quadriceps, but it also heavily engages your glutes, hamstrings, calves, shoulders, and trapezius muscles. This exercise builds strength and speed, preparing you for more advanced Olympic lifting movements.

Technique tips

• Maintain a straight back and engaged core from the start.
• Drive through your heels to initiate the powerful first pull.
• Aggressively shrug and pull yourself under the barbell.
• Rotate your elbows quickly under the bar into the front rack.
• Receive the bar in a stable and controlled front squat position.
• Keep your torso upright as you recover to standing.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.