Target Muscles
| Basic Muscle Groups |
|---|
| Quadriceps (Main Target) |
| Upper-back |
| Hamstrings |
| Glutes |
| Lower-back |
| Biceps |
| Advanced Muscle Groups |
|---|
| Trapezius (Main Target) |
| Latissimus-dorsi |
| Erector-spinae |
| Front-deltoid |
| Side-deltoid |
| Triceps |
Difficulty
Steps
Start with the barbell on blocks or a raised platform at mid-thigh height.
Stand with your feet shoulder-width apart, toes under the bar.
Bend at the knees and hips to grip the bar with hands just outside shoulder-width apart, palms facing towards you.
In one explosive motion, lift the barbell using your legs and hips while simultaneously pulling it up with your arms.
As the barbell reaches chest height, quickly drop into a partial squat and then stand up, driving the barbell overhead.
Lock out your arms and shoulders, then lower the barbell back to the starting position.
Benefits
The barbell power clean from blocks is a variation of the power clean that allows lifters to focus on explosive power and technique. It targets the quadriceps, hamstrings, glutes, lower back, and biceps, enhancing strength and athleticism.
Equipments
