Clean Deadlift
The Clean Deadlift is a full-body exercise that strengthens the legs, glutes, back, and core. It is an effective way to build strength and power. To perform this exercise, you begin by standing with a barbell close to your shins. The feet should be directly under the hips with the feet turned out slightly. The bar is then gripped with a double overhand grip or hook grip about shoulder width apart. The back angle should be maintained throughout the lift, with the shoulders in front of the bar and the back as vertical as possible. The lift is completed by driving the hips into the bar until the hips and knees are extended. This exercise will help build strength and power in the entire body.
Type:
Olympic Weightlifting
Muscles Used:
Hamstrings
Level:
Beginner
Equipment:
Barbell
Benefits Of This Exercise
- The Clean Deadlift strengthens the legs, glutes, back, and core working the entire body.
- It helps to develop power and strength.
- The movement can be adapted for different levels of fitness.
- It helps to build functional strength which can be used in everyday life.
- It teaches proper form and technique which can be transferred to other exercises.
- It can help to reduce the risk of injury.
- It is an effective exercise for improving core stability and balance.
- It can help to improve posture.
Step by Step Instructions For Clean Deadlift
- Start by standing with your feet directly under your hips and your feet slightly turned out. The barbell should be close to your shins. Grip the bar with a double overhand grip or hook grip, keeping your hands shoulder width apart. Squat down to the bar, making sure your spine is fully extended and your back is as vertical as possible, with your shoulders in front of the bar.
- To begin the lift, drive through the floor using the front of your heels. As you do this, maintain a constant back angle and flare your knees out to the side. This will help keep your knees out of the bar’s path.
- As the bar travels upward and crosses your knees, continue the lift by driving your hips into the bar. Extend your hips and knees until they are fully straightened.
Warm Up Tips
- Start with a dynamic warm-up: Before beginning the clean deadlift, it's important to warm up your muscles and increase blood flow. Perform exercises like jogging in place, high knees, butt kicks, and arm circles to get your body moving.
- Perform some hip mobility exercises: Since the clean deadlift targets the legs and glutes, it's important to warm up and mobilize your hips. Try exercises like hip circles, hip flexor stretches, and leg swings to increase mobility and flexibility.
- Do some light deadlifts: Before jumping into the clean deadlift, perform a few sets of light deadlifts to activate the muscles and practice proper form. Use a lighter weight and focus on maintaining a neutral spine and engaging your core.
- Activate your glutes: Since the clean deadlift targets the glutes, it's important to activate them before starting the exercise. Perform exercises like glute bridges, clamshells, or fire hydrants to activate and engage your glute muscles.
- Practice proper form: Before adding weight to the barbell, practice the clean deadlift movement pattern without any weight. Focus on maintaining a straight back, driving through the heels, and extending your hips and knees at the top of the movement.
- Gradually increase the weight: Once you feel comfortable with the movement and have warmed up properly, gradually add weight to the barbell. Start with
Clean Deadlift Safety Tips
- Ensure proper form and technique: It is important to maintain a neutral spine and a back angle that keeps your shoulders in front of the bar and your back as vertical as possible. This will help prevent any unnecessary strain on your lower back.
- Start with a suitable weight: Begin with a weight that you can comfortably lift with proper form. Gradually increase the weight as you become more comfortable and confident with the exercise.
- Engage your core: Throughout the exercise, remember to engage your core muscles to provide stability and support to your spine.
- Use the correct grip: Choose a grip that feels comfortable for you, either a double overhand grip or a hook grip. Make sure your grip is secure to prevent the bar from slipping out of your hands.
- Drive through the floor: As you lift the barbell, focus on driving through the floor using the front of your heels. This will help you maintain balance and generate power from your legs.
- Keep your knees out: To avoid any interference with the bar’s path, flare your knees out to the side as the bar travels upward.
- Finish the lift with hip extension: Once the bar crosses your knees, complete the lift by driving your hips into the bar until your hips and knees are fully extended.
- Listen to your body: Pay attention to any discomfort or pain during the exercise. If something doesn’t
Incorporating Into Other Workouts
The Clean Deadlift can be incorporated into workouts in a variety of ways to target different muscle groups and achieve specific fitness goals. Here are some examples:
1. Strength Training: Include the Clean Deadlift as a compound exercise in your lower body strength routine. Perform 3-4 sets of 6-8 repetitions with heavy weights. Focus on maintaining proper form and gradually increasing the weight over time to build overall strength in your legs, glutes, back, and core.
2. Power Training: Use the Clean Deadlift as a power exercise to improve explosive strength and speed. Perform 3-5 sets of 3-5 repetitions with moderate to heavy weights. Emphasize the explosive drive through the floor and the hip extension to generate power and force.
3. Circuit Training: Incorporate the Clean Deadlift into a circuit workout to add a full-body strength component. Combine it with other exercises like push-ups, squats, lunges, and planks to create a challenging circuit routine. Perform each exercise for a set amount of time or repetitions, resting briefly between exercises. Repeat the circuit 2-3 times for a complete workout.
4. Superset or Giant Set: Pair the Clean Deadlift with another exercise targeting a different muscle group to maximize efficiency and intensity. For example, superset the Clean Deadlift with overhead presses or pull-ups to work both the lower and upper body in the same workout. Perform 3-4 sets of 8-10 repetitions for each