Power Clean from Blocks
is an exercise that primarily targets the muscles of the lower body, such as the glutes, hamstrings, and quads. It is a multi-step exercise that begins with the barbell on boxes of the desired height. The lifter takes a grip just outside the legs and lowers their hips, keeping their back straight and head facing forward. The first pull is driven through the heels with the arms remaining straight. The second pull is a jumping motion that accelerates the bar upward with full extension of the body. In the third pull, the arms are aggressively shrugged and flexed with the elbows up and out. The bar is then racked onto the shoulders and the lifter recovers by driving through the heels until they are standing again. Power Clean
from Blocks is a great exercise for improving lower body strength, power, and explosiveness.
Power Clean from Blocks can be incorporated into workouts in various ways to target different muscle groups and achieve specific fitness goals. Here are a few examples:
1. Full Body Workout: Start your workout with Power Clean from Blocks to engage multiple muscle groups simultaneously. Perform 3-4 sets of 8-10 reps, focusing on maintaining proper form and explosiveness. This will help improve overall strength, power, and coordination.
2. Lower Body Strength: To specifically target the lower body muscles, incorporate Power Clean from Blocks into a leg day routine. Combine it with exercises like squats, lunges, and deadlifts. Perform 4-5 sets of 6-8 reps with heavier weights to challenge your lower body strength and build muscle.
3. Power and Explosiveness: If your goal is to improve power and explosiveness, use Power Clean from Blocks as a plyometric exercise. Perform 3-4 sets of 4-6 reps with lighter weights, focusing on explosive movements and maximum speed during the second pull. This will help increase your vertical jump and enhance athletic performance.
4. Circuit Training: Include Power Clean from Blocks as part of a circuit training routine to add intensity and variety. Combine it with other exercises like push-ups, burpees, and box jumps. Perform each exercise for a set amount of time (e.g., 30 seconds) and move to the next exercise without rest. Repeat the circuit for multiple rounds to improve cardiovascular endurance and overall fitness.