What To Know
- The clean deadlift is a powerful compound exercise that combines the deadlift and the power clean.
- A clean deadlift combines the deadlift with the clean, lifting the barbell from the floor to the shoulders.
- A deadlift involves lifting the barbell from the floor to a standing position only.
The clean deadlift is a powerful compound exercise that combines the deadlift and the power clean. It effectively targets multiple muscle groups and improves overall strength, power, and athleticism. However, mastering the technique is crucial to prevent injuries and maximize its benefits. This comprehensive guide will provide you with a step-by-step breakdown of how to clean deadlift safely and effectively.
Understanding the Clean Deadlift
The clean deadlift consists of two distinct phases:
- The Deadlift: Lifting the barbell from the floor into a standing position.
- The Clean: Lifting the barbell from the floor to the shoulders.
Equipment
- Barbell
- Weight plates
- Lifting shoes (optional)
Step-by-Step Guide
1. Setup
- Stand with your feet hip-width apart, toes slightly pointed outward.
- Place the barbell on the floor in front of your shins.
- Bend at the hips and knees, keeping your back straight.
- Grip the barbell with your hands slightly wider than shoulder-width apart, using an overhand grip.
2. Lift the Barbell
- Engage your core and drive through your legs to lift the barbell off the floor.
- Keep your back straight and your head in a neutral position.
- As the barbell passes your knees, extend your hips and knees to finish the deadlift.
3. Transition to the Clean
- As you reach the top of the deadlift, quickly shrug your shoulders and pull the barbell up towards your chest.
- Keep your elbows close to your body and your wrists straight.
4. Pull Under
- Once the barbell reaches chest height, bend your elbows and pull it under your chin.
- Keep your back straight and your core engaged.
5. Front Rack Position
- As the barbell reaches your shoulders, rotate your wrists so that your palms face towards your body.
- Catch the barbell on your shoulders, with your elbows high and your upper arms parallel to the ground.
6. Final Position
- Stand up with your feet shoulder-width apart and your chest up.
- Keep the barbell in the front rack position, with your elbows high and your wrists straight.
7. Reverse the Motion
- To lower the barbell, reverse the steps of the clean deadlift.
- Lower the barbell to the floor by bending your hips and knees.
- As you reach the bottom, release the barbell and return to the starting position.
Tips for Perfecting Your Form
- Keep your back straight throughout the entire movement.
- Engage your core to stabilize your body.
- Drive through your heels and extend your hips and knees forcefully.
- Pull the barbell close to your body and keep your elbows high.
- Rotate your wrists at the right moment to catch the barbell in the front rack position.
Common Mistakes to Avoid
- Rounding your back
- Using too much momentum
- Pulling the barbell too far away from your body
- Not rotating your wrists at the end of the pull
- Lowering the barbell too quickly
Benefits of the Clean Deadlift
- Improves overall strength and power
- Targets multiple muscle groups, including the back, legs, shoulders, and core
- Enhances athletic performance
- Increases mobility and flexibility
- Boosts metabolism and burns calories
Variations of the Clean Deadlift
- Power Clean: Focuses on speed and explosiveness, with the barbell lifted to shoulder height only.
- Hang Clean: The barbell is lifted from a hang position, just above the knees.
- Clean Pull: The barbell is lifted to the chest, but not caught in the front rack position.
- Sumo Deadlift Clean: The feet are placed wider than shoulder-width apart, with the hands inside the legs.
Wrapping Up: A Path to Power and Performance
Mastering the clean deadlift is a journey that requires dedication and attention to detail. By following the steps outlined in this guide, you can unlock the full potential of this powerful exercise. Remember to prioritize proper form, avoid common mistakes, and explore variations to challenge yourself. With consistent practice, you will witness significant improvements in your strength, power, and overall athleticism.
Basics You Wanted To Know
1. What is the difference between a clean deadlift and a deadlift?
A clean deadlift combines the deadlift with the clean, lifting the barbell from the floor to the shoulders. A deadlift involves lifting the barbell from the floor to a standing position only.
2. How much weight should I use for a clean deadlift?
Start with a weight that you can lift with good form for 8-12 repetitions. Gradually increase the weight as you become stronger.
3. Can I do clean deadlifts without a barbell?
Yes, you can use dumbbells, kettlebells, or even a sandbag as an alternative to a barbell.
