Clean from Blocks

in Quadriceps Exercise

Main Muscle Worked: Quadriceps

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Clean from Blocks - Exercise Guide

Step 1

Place a barbell on top of two boxes or stands with plates on top of it.

Step 2

Stand up straight with the barbell in front of you.

Step 3

Bend your knees and hips to move your upper body down. Keep your back straight as you do this.

Step 4

Grab the barbell in front of you with your arms fully extended. Use an overhand-grip to get the barbell and your arms should be away from each other.

Step 5

Lift the barbell by extending your knees while keeping your back straight. Do a jumping motion as it passes your knee. This will help you lift the barbell easier all the way up.

Step 6

Do a cleaning motion to lift the barbell all the way up to shoulder level. Keep your elbows outward and away from your body as much as possible.

Step 7

Once the barbell is at shoulder level, bend a little to the back and let it rest on your torso.

Step 8

Change your grip to a double overhand grip to shift the weight to your front shoulders.

Step 9

Lift the barbell overhead with your arms fully stretched and locked. Keep your feet still while doing this.

Step 10

Return the barbell to the floor in a slow and controlled manner.

Step 11

Go back to your starting position and do the same movements until you complete your set.

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