The clean deadlift is a variation of the traditional deadlift that uses the same starting position as a power clean. This exercise helps develop proper positioning and strength for Olympic lifts while maintaining focus on pulling mechanics.
Step by step guide:
- Position feet hip-width apart under the barbell
- Take a clean grip (slightly wider than shoulder width)
- Set your back flat, chest up, hips lower than regular deadlift
- Keep shoulders over or slightly ahead of the bar
- Pull the bar up keeping it close to your shins
- Extend knees and hips simultaneously
- Maintain bar path close to body throughout movement
- Return bar to ground with control
- Perform 4-6 repetitions for 3-4 sets
Tips
Keep back angle constant during first pull. Maintain close bar path to body. Focus on leg drive rather than back pull. Keep core tight throughout movement. Start with lighter weights to perfect form.
Benefits
This exercise improves clean technique and pulling strength. Develops proper positioning for Olympic lifts. Strengthens posterior chain muscles. Enhances power development and overall lifting mechanics.
Prevention
Maintain neutral spine throughout movement. Don’t round your back. Keep core engaged. If experiencing lower back pain, check form or reduce weight. Those with back injuries should avoid until cleared by healthcare provider.
