10 Best Clean From Blocks Alternatives for Quad Strength

Ranked Clean From Blocks Alternatives

10 substitutes, ranked by how closely each one matches the Clean From Blocks on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. 

   1. Clean

   80% match

   • Hamstrings
   • Barbell
   • Advanced
   • Compound

   A looser match: it uses the same equipment, but it works the hamstrings rather than the quadriceps.

   How to perform this exercise

   1. With a barbell on the floor close to the shins, take an overhand (or hook) grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position.
   2. Begin the first pull by driving through the heels, extending your knees. Your back angle should stay the same, and your arms should remain straight. Move the weight with control as you continue to above the knees.
   3. Next comes the second pull, the main source of acceleration for the clean. As the bar approaches the mid-thigh position, begin extending through the hips. In a jumping motion, accelerate by extending the hips, knees, and ankles, using speed to move the bar upward. There should be no need to actively pull through the arms to accelerate the weight; at the end of the second pull, the body should be fully extended, leaning slightly back, with the arms still extended.
   4. As full extension is achieved, transition into the third pull by aggressively shrugging and flexing the arms with the elbows up and out. At peak extension, aggressively pull yourself down, rotating your elbows under the bar as you do so. Receive the bar in a front squat position, the depth of which is dependent upon the height of the bar at the end of the third pull. The bar should be racked onto the protracted shoulders, lightly touching the throat with the hands relaxed. Continue to descend to the bottom squat position, which will help in the recovery.
   5. Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: hamstrings, not quadriceps
   • Equipment: free weights, the same as the Clean From Blocks
2. Play demonstration

   2. Snatch Pull

   80% match

   • Quads
   • Barbell
   • Advanced
   • Compound

   A looser match: it uses the same equipment, but it works the quads rather than the quadriceps.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and the barbell on the ground in front of you.
   2. Bend your knees and hinge at the hips to lower into a squat position, gripping the barbell with an overhand grip.
   3. Keep your back straight and chest up as you drive through your heels to lift the barbell off the ground, extending your hips and knees.
   4. As the barbell reaches hip level, explosively pull it upwards, shrugging your shoulders and pulling your elbows high and to the sides.
   5. As the barbell reaches its highest point, quickly drop underneath it, pulling yourself into a deep squat position.
   6. Catch the barbell overhead with your arms fully extended and your knees bent.
   7. Stand up by extending your hips and knees, keeping the barbell overhead.
   8. Lower the barbell back down to the starting position by reversing the movement.
   9. Repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: quads, not quadriceps
   • Equipment: free weights, the same as the Clean From Blocks
   • Body position: standing, the same as the Clean From Blocks
3. Play demonstration

   3. Barbell Rack Pull

   79% match

   • Glutes
   • Barbell
   • Intermediate
   • Compound

   A looser match: it uses the same equipment, but it works the glutes rather than the quadriceps.

   How to perform this exercise

   1. Set up a barbell on a rack at knee height.
   2. Stand with your feet shoulder-width apart, toes pointing slightly outwards.
   3. Bend at the hips and knees to lower yourself down and grip the barbell with an overhand grip, hands shoulder-width apart.
   4. Engage your core and lift the barbell by extending your hips and knees, pulling your shoulders back and squeezing your glutes at the top.
   5. Lower the barbell back down to the starting position by bending at the hips and knees.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: glutes, not quadriceps
   • Equipment: free weights, the same as the Clean From Blocks
   • Body position: standing, the same as the Clean From Blocks
4. 

   4. Clean Pull

   76% match

   • Quads
   • Barbell
   • Advanced
   • Compound

   How to perform this exercise

   1. With a barbell on the floor close to the shins, take an overhand or hook grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position.
   2. Begin the first pull by driving through the heels, extending your knees. Your back angle should stay the same, and your arms should remain straight and elbows out. Move the weight with control as you continue to above the knees.
   3. Next comes the second pull, the main source of acceleration for the clean. As the bar approaches the mid-thigh position, begin extending through the hips. In a jumping motion, accelerate by extending the hips, knees, and ankles, using speed to move the bar upward. There should be no need to actively pull through the arms to accelerate the weight; at the end of the second pull, the body should be fully extended, leaning slightly back, with the arms still extended. Full extension should be violent and abrupt, and ensure that you do not prolong the extension for longer than necessary.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: quads, not quadriceps
   • Equipment: free weights, the same as the Clean From Blocks
5. Play demonstration

   5. Power Clean

   76% match

   • Hamstrings
   • Barbell
   • Advanced
   • Compound

   How to perform this exercise

   1. Start with the barbell on the ground in front of you, with your feet shoulder-width apart.
   2. Bend down and grip the barbell with an overhand grip, slightly wider than shoulder-width apart.
   3. Keep your back straight and chest up as you lift the barbell off the ground, extending your hips and knees.
   4. As the barbell reaches your mid-thigh, explosively pull it upwards, shrugging your shoulders and pulling your elbows high and to the sides.
   5. As the barbell reaches its highest point, quickly drop underneath it, rotating your elbows around and catching the barbell on your shoulders in a front squat position.
   6. Stand up with the barbell, fully extending your hips and knees.
   7. Lower the barbell back down to the starting position, keeping control of the weight throughout the movement.
   8. Repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: hamstrings, not quadriceps
   • Equipment: free weights, the same as the Clean From Blocks
   • Body position: standing, the same as the Clean From Blocks
6. Play demonstration

   6. Barbell Sumo Deadlift

   75% match

   • Glutes
   • Barbell
   • Advanced
   • Compound

   How to perform this exercise

   1. Stand with your feet wider than shoulder-width apart, toes pointing outwards.
   2. Place a barbell on the ground in front of you, centered between your feet.
   3. Bend your knees and lower your hips, keeping your back straight and chest up, to grip the barbell with an overhand grip.
   4. Engage your core and drive through your heels to lift the barbell off the ground, extending your hips and knees simultaneously.
   5. As you lift, keep your chest up and back straight, and push your hips forward to fully engage your glutes.
   6. Pause for a moment at the top, then slowly lower the barbell back down to the starting position, maintaining control throughout the movement.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: glutes, not quadriceps
   • Equipment: free weights, the same as the Clean From Blocks
   • Body position: standing, the same as the Clean From Blocks
7. 

   7. Snatch Deadlift

   74% match

   • Hamstrings
   • Barbell
   • Advanced
   • Compound

   How to perform this exercise

   1. The snatch deadlift strengthens the first pull of the snatch. Begin with a wide snatch grip with the barbell placed on the platform. The feet should be directly under the hips, with the feet turned out. Squat down to the bar, keeping the back in absolute extension with the head facing forward.
   2. Initiate the movement by driving through the heels, raising the hips. The back angle should remain the same until the bar passes the knees.
   3. At that point, drive your hips through the bar as you lay back. Return the bar to the platform by reversing the motion.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: hamstrings, not quadriceps
   • Equipment: free weights, the same as the Clean From Blocks
8. Play demonstration

   8. Barbell Deadlift

   71% match

   • Glutes
   • Barbell
   • Advanced
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and the barbell on the ground in front of you.
   2. Bend your knees and hinge at the hips to lower your torso and grip the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
   3. Keep your back straight and chest lifted as you drive through your heels to lift the barbell off the ground, extending your hips and knees.
   4. As you stand up straight, squeeze your glutes and keep your core engaged.
   5. Lower the barbell back down to the ground by bending at the hips and knees, keeping your back straight.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: glutes, not quadriceps
   • Equipment: free weights, the same as the Clean From Blocks
   • Body position: standing, the same as the Clean From Blocks
9. 

   9. Deadlift With Bands

   71% match

   • Erector Spinae
   • Barbell
   • Advanced
   • Compound

   How to perform this exercise

   1. To deadlift with short bands, simply loop them over the bar before you start, and step into them to set up. For long bands, they will need to be anchored to a secure base, such as heavy dumbbells or a rack.
   2. With your feet, and your grip set, take a big breath and then lower your hips and bend the knees until your shins contact the bar. Look forward with your head, keep your chest up and your back arched, and begin driving through the heels to move the weight upward. After the bar passes the knees, aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar.
   3. Lower the bar by bending at the hips and guiding it to the floor.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: erector spinae, not quadriceps
   • Equipment: free weights, the same as the Clean From Blocks
   • Body position: standing, the same as the Clean From Blocks
10. 

    10. Deadlift With Chains

    71% match

    • Erector Spinae
    • Barbell
    • Advanced
    • Compound

    How to perform this exercise

    1. You can attach the chains to the sleeves of the bar, or just drape the middle over the bar so there is a greater weight increase as you lift.
    2. Approach the bar so that it is centered over your feet. You feet should be about hip width apart. Bend at the hip to grip the bar at shoulder width, allowing your shoulder blades to protract. Typically, you would use an overhand grip or an over/under grip on heavier sets. With your feet, and your grip set, take a big breath and then lower your hips and bend the knees until your shins contact the bar.
    3. Look forward with your head, keep your chest up and your back arched, and begin driving through the heels to move the weight upward. After the bar passes the knees, aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar.
    4. Lower the bar by bending at the hips and guiding it to the floor.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches

    • Primary muscle: erector spinae, not quadriceps
    • Equipment: free weights, the same as the Clean From Blocks
    • Body position: standing, the same as the Clean From Blocks