10 Best Power Clean From Blocks Alternatives for Strength & Power

The Power Clean From Blocks is done standing with a barbell. Ranked closest by our scoring: the Power Snatch, the Hang Snatch and the Muscle Snatch. A harder version, the Split Snatch, is listed below as a progression rather than a swap.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Power Clean From Blocks

Power Clean From Blocks
Primary muscle
Hamstrings
Equipment
Barbell
Difficulty
Advanced
Type
Compound

Secondary muscles: Quadriceps

How to perform Power Clean From Blocks
  1. With a barbell on boxes of the desired height, take a 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. As the bar approaches the mid-thigh position, begin extending through the hips.
  3. 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, pull yourself under the bar far enough that it can be racked onto the shoulders, rotating your elbows under the bar as you do so. The bar should be racked onto the protracted shoulders, lightly touching the throat with the hands relaxed.
  5. Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position, and complete the repetition by returning the weight to the boxes.
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Ranked Power Clean From Blocks Alternatives

10 substitutes, ranked by how closely each one matches the Power 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. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Best match
    Power Snatch

    1. Power Snatch

    99% match
    • Hamstrings
    • Barbell
    • Advanced
    • Compound

    It uses the same equipment and still works the hamstrings.

    How to perform this exercise
    1. Begin with a loaded barbell on the floor. The bar should be close to or touching the shins, and a wide grip should be taken on the bar. The feet should be directly below the hips, with the feet turned out as needed. Lower the hips, with the chest up and the head looking forward. The shoulders should be just in front of the bar. This will be the starting position.
    2. Begin the first pull by driving through the front of the heels, raising the bar from the ground. The back angle should stay the same until the bar passes the knees.
    3. Transition into the second pull by extending through the hips knees and ankles, driving the bar up as quickly as possible. The bar should be close to the body. At peak extension, shrug the shoulders and allow the elbows to flex to the side.
    4. As you move your feet into the receiving position, a slightly wider position, pull yourself below the bar as you elevate the bar overhead. The bar should be received in a partial squat. Continue raising the bar to the overhead position, receiving the bar locked out overhead.
    5. Return to a standing position with the weight over head.

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

    Why this matches
    • Primary muscle: hamstrings, the same as the Power Clean From Blocks
    • Equipment: free weights, the same as the Power Clean From Blocks
  2. Hang Snatch

    2. Hang Snatch

    95% match
    • Hamstrings
    • Barbell
    • Advanced
    • Compound
    How to perform this exercise
    1. Begin with a wide grip on the bar, with an overhand or hook grip. The feet should be directly below the hips with the feet turned out. Your knees should be slightly bent, and the torso inclined forward. The spine should be fully extended and the head facing forward. The bar should be at the hips. This will be your starting position.
    2. Aggressively extend through the legs and hips. At peak extension, shrug the shoulders and allow the elbows to flex to the side.
    3. As you move your feet into the receiving position, forcefully pull yourself below the bar as you elevate the bar overhead. Receive the bar with your body as low as possible and the arms fully extended overhead.
    4. Return to a standing position with the weight overhead. Follow by returning the weight to the ground under control.

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

    Why this matches
    • Primary muscle: hamstrings, the same as the Power Clean From Blocks
    • Equipment: free weights, the same as the Power Clean From Blocks
    • Body position: standing, the same as the Power Clean From Blocks
  3. Muscle Snatch

    3. Muscle Snatch

    95% match
    • Hamstrings
    • Barbell
    • Advanced
    • Compound
    How to perform this exercise
    1. Begin with a loaded barbell held at the mid thigh position with a wide grip. The feet should be directly below the hips, with the feet turned out as needed. Lower the hips, with the chest up and the head looking forward. The shoulders should be just in front of the bar. This will be the starting position.
    2. Begin the pull by driving through the front of the heels, raising the bar. Transition into the second pull by extending through the hips knees and ankles, driving the bar up as quickly as possible. The bar should be close to the body.
    3. Continue raising the bar to the overhead position, without rebending the knees.

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

    Why this matches
    • Primary muscle: hamstrings, the same as the Power Clean From Blocks
    • Equipment: free weights, the same as the Power Clean From Blocks
    • Body position: standing, the same as the Power Clean From Blocks
  4. Hang Snatch - Below Knees

    4. Hang Snatch - Below Knees

    92% match
    • Hamstrings
    • Barbell
    • Advanced
    • Compound
    How to perform this exercise
    1. Begin with a wide grip on the bar, with an overhand or hook grip. The feet should be directly below the hips with the feet turned out. Your knees should be slightly bent, and the torso inclined forward. The spine should be fully extended and the head facing forward. The bar should be just below the knees. This will be your starting position.
    2. Aggressively extend through the legs and hips. At peak extension, shrug the shoulders and allow the elbows to flex to the side.
    3. As you move your feet into the receiving position, forcefully pull yourself below the bar as you elevate the bar overhead. Receive the bar with your body as low as possible and the arms fully extended overhead.
    4. Return to a standing position with the weight overhead, and then return the weight to the floor under control.

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

    Why this matches
    • Primary muscle: hamstrings, the same as the Power Clean From Blocks
    • Equipment: free weights, the same as the Power Clean From Blocks
    • Body position: standing, the same as the Power Clean From Blocks
  5. Alternating Hang Clean

    5. Alternating Hang Clean

    88% match
    • Hamstrings
    • Kettlebell
    • Intermediate
    • Compound

    Pick this when you want an easier version that works the hamstrings one side at a time.

    How to perform this exercise
    1. Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead.
    2. Clean one kettlebell to your shoulder and hold on to the other kettlebell in a hanging position. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulders. Rotate your wrist as you do so.
    3. Lower the cleaned kettlebell to a hanging position and clean the alternate kettlebell. Repeat.

    Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

    Why this matches
    • Primary muscle: hamstrings, the same as the Power Clean From Blocks
    • Equipment: free weights, the same as the Power Clean From Blocks
    • Body position: standing, the same as the Power Clean From Blocks
  6. Kettlebell Hang CleanPlay demonstration

    6. Kettlebell Hang Clean

    88% match
    • Hamstrings
    • Kettlebell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, holding a kettlebell in front of your thighs.
    2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
    3. Lower the kettlebell towards the ground, allowing it to swing between your legs.
    4. Quickly extend your hips and knees, using the momentum to swing the kettlebell up to shoulder height.
    5. As the kettlebell reaches shoulder height, rotate your wrists and catch the kettlebell in the rack position, with your elbow tucked in and the kettlebell resting on your forearm.
    6. Lower the kettlebell back down to the starting position between your legs, and repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

    Why this matches
    • Primary muscle: hamstrings, the same as the Power Clean From Blocks
    • Equipment: free weights, the same as the Power Clean From Blocks
    • Body position: standing, the same as the Power Clean From Blocks
  7. Split Snatch

    Progression

    7. Split Snatch

    81% match
    • Hamstrings
    • Barbell
    • Advanced
    • Compound

    Pick this when you want a harder version that still works the hamstrings.

    How to perform this exercise
    1. Begin with a loaded barbell on the floor. The bar should be close to or touching the shins, and a wide grip should be taken on the bar. The feet should be directly below the hips, with the feet turned out as needed. Lower the hips, with the chest up and the head looking forward. The shoulders should be just in front of the bar. This will be the starting position.
    2. Begin the first pull by driving through the front of the heels, raising the bar from the ground. The back angle should stay the same until the bar passes the knees.
    3. Transition into the second pull by extending through the hips knees and ankles, driving the bar up as quickly as possible. The bar should be close to the body. At peak extension, shrug the shoulders and allow the elbows to flex to the side.
    4. As you move your feet into the receiving position, forcefully pull yourself below the bar as you elevate the bar overhead. The feet should move forcefully to a split position, one foot forward one foot back. Receive the bar with your body as low as possible and the arms fully extended overhead.
    5. Keeping the bar aligned over the front of the heels, your head and chest up, drive through heels of the feet to move to a standing position, bringing your feet together.
    6. Carefully return the weight to floor.

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

    Why this matches
    • Primary muscle: hamstrings, the same as the Power Clean From Blocks
    • Equipment: free weights, the same as the Power Clean From Blocks
  8. Hang Clean

    8. Hang Clean

    81% match
    • Quads
    • Barbell
    • Advanced
    • Compound
    How to perform this exercise
    1. Begin with a shoulder width, double overhand or hook grip, with the bar hanging at the mid thigh position. Your back should be straight and inclined slightly forward.
    2. Begin by aggressively extending through the hips, knees and ankles, driving the weight upward. As you do so, shrug your shoulders towards your ears.
    3. 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: quads, not hamstrings
    • Equipment: free weights, the same as the Power Clean From Blocks
    • Body position: standing, the same as the Power Clean From Blocks
  9. Power Snatch From Blocks

    9. Power Snatch From Blocks

    80% match
    • Quads
    • Barbell
    • Advanced
    • Compound
    How to perform this exercise
    1. Begin with a loaded barbell on boxes or stands of the desired height. A wide grip should be taken on the bar. The feet should be directly below the hips, with the feet turned out as needed. Lower the hips, with the chest up and the head looking forward. The shoulders should be just in front of the bar, with the elbows pointed out. This will be the starting position.
    2. Begin the first pull by driving through the front of the heels, raising the bar from the boxes.
    3. Transition into the second pull by extending through the hips knees and ankles, driving the bar up as quickly as possible. The bar should be close to the body. At peak extension, shrug the shoulders and allow the elbows to flex to the side.
    4. As you move your feet into the receiving position, forcefully pull yourself below the bar as you elevate the bar overhead. The feet should move to just outside the hips, turned out as necessary. Receive the bar above a full squat and with the arms fully extended overhead.
    5. Keeping the bar aligned over the front of the heels, your head and chest up, drive through heels of the feet to move to a standing position. Carefully return the weight to the boxes.

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

    Why this matches
    • Primary muscle: quads, not hamstrings
    • Equipment: free weights, the same as the Power Clean From Blocks
    • Body position: standing, the same as the Power Clean From Blocks
  10. Hang Clean - Below The Knees

    10. Hang Clean - Below The Knees

    80% match
    • Quads
    • Barbell
    • Advanced
    • Compound
    How to perform this exercise
    1. Begin with a shoulder width, double overhand or hook grip, with the bar hanging just below the knees. Your back should be straight and inclined slightly forward.
    2. Begin by aggressively extending through the hips, knees and ankles, driving the weight upward. As you do so, shrug your shoulders towards your ears. As full extension is achieved, transition into the third pull by aggressively shrugging and flexing the arms with the elbows up and out.
    3. 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.
    4. 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: quads, not hamstrings
    • Equipment: free weights, the same as the Power Clean From Blocks
    • Body position: standing, the same as the Power Clean From Blocks

Power Clean From Blocks FAQ

What muscles does Power Clean From Blocks work?

The lift strongly targets the hamstrings and glutes via hip extension, with secondary loading of the quads during the extension and the erectors for spinal stability. The finish engages traps and deltoids during the shrug and catch phases.

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