Block Cleans: Benefits, Techniques, and Training Applications

Why do block cleans?

Block cleans are a highly effective accessory exercise in strength and power training, primarily utilized to isolate and strengthen specific phases of the full clean, enhance pulling power, and refine technical proficiency by removing the initial floor pull.

Understanding the Block Clean

The block clean is a variation of the Olympic clean where the barbell starts elevated on blocks, rather than on the floor. This elevation can range from just above the floor (e.g., mid-shin) to above the knees, or even higher. By adjusting the height of the blocks, coaches and athletes can strategically target different segments of the clean pull, emphasizing specific muscle groups, movement patterns, or technical aspects that require improvement. This modification fundamentally alters the mechanics of the lift, making it a powerful tool for developing strength and technique.

The Biomechanical Advantages: Why Use Blocks?

The primary rationale behind using blocks for cleans stems from their ability to modify leverage and emphasize specific portions of the lift:

• Removal of the Initial Pull: By starting the bar off the floor, the block clean eliminates the initial "first pull" phase (from the floor to just below the knee). This is particularly advantageous for athletes who struggle with or need to de-emphasize this segment, allowing them to focus entirely on the more dynamic and powerful second and third pulls.
• Emphasis on the Second Pull (Power Position): When the bar starts at or above the knee, the block clean forces the athlete to initiate the lift directly from or near the "power position." This is the crucial phase where maximum force is applied to accelerate the barbell upwards through hip and knee extension (the "triple extension"). Training from blocks helps to reinforce a strong, explosive second pull and a rapid transition under the bar.
• Targeted Strength Development: Different block heights allow for targeted strengthening of specific muscle groups involved in the clean. For instance, cleans from above the knee heavily tax the glutes, hamstrings, and erector spinae in the powerful extension phase, while cleans from below the knee (mid-shin) still challenge the back and hamstrings but reduce the demand of the very initial pull.
• Improved Bar Path and Speed: By starting from a more advantageous position, athletes can often achieve a more consistent and efficient bar path, leading to greater bar speed and a more confident catch.

Key Benefits of Incorporating Block Cleans

Integrating block cleans into a training program offers several distinct advantages for athletes and lifters:

• Improved Power Output: By focusing on the explosive second pull, block cleans directly translate to increased power production, which is crucial not just for Olympic lifting but for any sport requiring explosive movements like jumping, sprinting, or throwing.
• Enhanced Pulling Strength: Even though the initial pull is removed, the subsequent pull from the blocks still heavily taxes the posterior chain (glutes, hamstrings, lower back) and upper back (traps, lats), building significant strength in these critical areas.
• Refined Technique and Position: For athletes who struggle with maintaining proper posture or bar proximity during the full clean, block cleans provide an opportunity to drill correct positions and movement patterns without the added complexity of the floor pull. This allows for higher repetition work with better quality.
• Overcoming Sticking Points: If an athlete consistently misses lifts at a particular point (e.g., struggling to generate enough power after the knees, or failing to pull the bar high enough), performing cleans from blocks set at that specific height can help to strengthen that weak link directly.
• Reduced Impact and Fatigue: By eliminating the floor pull, block cleans can be less taxing on the lower back and hamstrings, especially for athletes with pre-existing conditions or those who need to manage overall training volume. This can allow for more frequent heavy lifting without excessive systemic fatigue.
• Rehabilitation and Progression Tool: For athletes returning from injury or those new to Olympic lifting, block cleans can serve as a safer, more controlled introduction to the movement patterns, gradually progressing to full cleans as strength and technique improve.

Practical Applications and Programming Considerations

Block cleans are versatile and can be programmed in various ways:

• As a Primary Strength Builder: Use them to overload the second pull, often with heavier loads than a full clean due to the reduced range of motion.
• For Technical Refinement: Implement them with lighter loads and a focus on perfect execution to groove specific positions and transitions.
• To Address Weaknesses: Select block heights that correspond to an athlete's specific sticking points in the full clean.
• In Deload Weeks or Active Recovery: Use them to maintain strength and technique without the full stress of floor pulls.

Variations of Block Cleans

The most common variations are defined by the starting height of the barbell:

• Cleans from Above the Knee: Emphasize the second pull and powerful hip extension.
• Cleans from Below the Knee (Mid-Shin): Challenge the transition through the knees and the start of the second pull, bridging the gap between a full clean and a clean from above the knee.
• Cleans from Power Position (High Blocks): Focus almost entirely on the explosive hip drive and rapid turnover under the bar, often used for maximal power development.

Conclusion

Block cleans are an indispensable tool in the arsenal of any serious strength and conditioning program. By strategically manipulating the starting position, they allow athletes to isolate and strengthen critical phases of the clean, enhance explosive power, and refine technique. For the knowledgeable fitness enthusiast, personal trainer, or student kinesiologist, understanding the "why" behind block cleans unlocks a powerful method for optimizing performance and building a more robust, powerful athlete.