Clean from blocks

The bar starts on blocks around the knees and is caught in a full front squat: a knee-height start, before the lift from the floor.

Clean family

Clean from blocks

Easier option

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These tiers compare demands within this family, not universal safety or a mandatory sequence. Load, range, balance and your circumstances can change difficulty. Choose deliberately; pain does not select a progression.

The bar starts on blocks around the knees and is caught in a full front squat: a knee-height start, before the lift from the floor.

DemandHard

Equipment requiredA barbell

Muscle focusGlutes · Quads · Hamstrings · Shoulders · Back · Calves

Speed Figure

The figure gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch this variation on the 3D figure above: it gets into position, then repeats the movement.

Source-researched guide. Clinical review is pending.

How to move

Set the bar on blocks around the knees and take a clean grip.
Drive it off the blocks, extending explosively, and pull yourself under.
Catch the bar on the shoulders in a full front squat, stand up, then return it to the blocks.

Form cues

Start each rep from a still bar.
Keep the elbows high in the catch.

Practice and cautions

No universal dose is assigned. Choose a manageable amount for your current capacity, leave room for controlled repetitions, and allow recovery. A clinician’s individual plan takes priority.

This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

NSCA 2023 · Position statement on weightlifting for sports performance (the push press starts the bar with the legs, feet down; the split jerk lifts the most) ↗
NSCA Coach 2.1 · Clarifying weightlifting exercises and terminology (hang and block starts ease the way to the full lift; power means a high catch) ↗
Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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