Clean (From Blocks above knee)
Bodyweight Strength - The Clean from blocks above the knee starts right from the "power position" which requires the lifter to go from zero to 100% power all in one instant when the bar is lifted from the blocks. This is a very functional training tool that can enhance bodyweight strength, explosiveness, and the ability to contract maximally and instantly all at once. It is highly applicable to sports that require a burst of explosiveness without a preceding amortization phase (rapid stretch reflex of the muscles prior to the target motion). Football is a good example of a sport in which many of the players need to shift instantly from standing still to moving at 100% speed or power (when the ball is snapped to begin the play).
To perform the lift, set a barbell across a set of pulling blocks at a level at which the bar is just above the knees when you dip into the power position. Step up to the bar, get into the power position (semi squat), stick your chest out, arch your upper back hard, pre-tense all of the muscles that you are about to use for the lift...and then when you are ready, explode into a Clean by creating maximum force in your legs and hips. Follow all of the technique instructions for the standard Clean.
Disclaimer - We do not recommend performing any exercise without the supervision of a highly qualified bodyweight strength professional present with you. This detailed exercise description is for informational purposes only. Consult your physician before attempting any strength training program or attempting this exercise or any of the other exercises on www.bodyweight-strength.com
To perform the lift, set a barbell across a set of pulling blocks at a level at which the bar is just above the knees when you dip into the power position. Step up to the bar, get into the power position (semi squat), stick your chest out, arch your upper back hard, pre-tense all of the muscles that you are about to use for the lift...and then when you are ready, explode into a Clean by creating maximum force in your legs and hips. Follow all of the technique instructions for the standard Clean.
Disclaimer - We do not recommend performing any exercise without the supervision of a highly qualified bodyweight strength professional present with you. This detailed exercise description is for informational purposes only. Consult your physician before attempting any strength training program or attempting this exercise or any of the other exercises on www.bodyweight-strength.com