The Block-Launched Bar Blitz

Trail Log · Movement Breakdown

So the power clean from blocks is exactly what it sounds like — you do a power clean, but instead of starting from the floor, the barbell is sitting on boxes at whatever height you choose. It's like the power clean decided to sleep in and start from a more comfortable position. But don't be fooled by the elevated start — this variation is absolutely savage for developing explosive strength from a specific position.

You grip the bar just outside your legs, lower your hips, get your chest up and back straight, with your shoulders positioned just in front of the bar. This is your launch position, and you look like a coiled spring that's about to unleash fury. The first pull is all about driving through your heels and extending your knees while keeping your back angle constant and your arms straight. As the bar approaches mid-thigh, you transition into the second pull — a violent, jumping extension of your hips, knees, and ankles that sends the bar rocketing upward.

At full extension, you shrug and aggressively pull yourself under the bar, whipping your elbows around to catch it on your shoulders. Stand up tall with the weight racked, then return it to the blocks. The beauty of starting from blocks is that you can set the height to target your weakest position, turning your liabilities into strengths. It's precision training for one of the most powerful movements in all of athletics, and it'll make you feel like you've got TNT in your legs.