Barbell Clean Deadlift
Barbell Clean Deadlift
The Barbell Clean Deadlift is a variation of the traditional deadlift that focuses on the specific positioning and movement pattern used in a clean lift. This exercise is beneficial for those looking to improve their technique in Olympic weightlifting, as well as for building overall strength, particularly in the legs, hips, and back.
How to do Barbell Clean Deadlift
- Starting Stance: Stand with your feet roughly hip-width apart, toes slightly pointed out. The barbell should be over your mid-foot.
- Grip and Position: Bend and grab the barbell just outside your legs with an overhand grip. Drop your hips down with your chest up and back flat.
- Lifting the Barbell: Push through your heels to lift the bar. The bar should travel close to your shins and remain close to your body throughout the lift.
- Hip and Shoulder Movement: As you lift the bar, ensure your hips and shoulders rise at the same rate. Once the bar passes the knees, drive your hips forward to stand up fully.
- Return to Start: Lower the bar back to the ground by reversing the motion, maintaining a flat back and controlled descent.
Form Tips
- Neutral Spine: Keep your back straight throughout the lift to avoid strain.
- Controlled Movement: Focus on a smooth, controlled lift. Avoid jerky movements or rounding your back.
- Bar Path: Keep the barbell close to your body to maintain proper form and maximize efficiency.
- Engage Core: Keep your core muscles tight throughout the lift to stabilize your spine.
Primary Muscles Targeted
- Quadriceps: Engaged heavily as you start the lift from the ground.
- Hamstrings and Glutes: Worked during the hip extension phase of the lift.
- Lower Back (Erector Spinae): Involved in maintaining a straight spine.
Secondary Muscles Targeted
- Upper Back and Traps (Trapezius): Engaged to keep the barbell close to the body and maintain posture.
- Forearms: Used for gripping the barbell.
- Core Muscles: The abs and obliques provide stability throughout the movement.
