Exercise Profile
Barbell Clean Deadlift Overview
The Barbell Clean Deadlift is performed by lifting a barbell from the ground to a standing position. This exercise focuses on building strength in the legs, back, and core by mimicking the initial pulling phase of a clean without lifting the barbell to the shoulders.
The clean grip deadlift exercise is suitable for beginners, but proper form is crucial to avoid injury. It’s recommended to start with a lighter weight and progressively increase it as strength and technique improve.
Incorporating the Barbell Clean Deadlift into your training regimen will help you develop a strong foundation of strength and power, making it an excellent option for athletes, fitness enthusiasts, and anybody trying to enhance their overall physique.
Barbell Clean Deadlift Instructions
Step 1: Place a loaded barbell in front of you with the bar over midfoot, close to your shins. To grasp the bar with your arms outstretched in a pronated grip, bend at the knees and hips. Your shoulders should be slightly in front of the bars.
Step 2: Give the bar a tug to load and engage the working muscles. Pull your shoulder blades back and extend your knees slightly to remove the bar slack. Then, brace your core.
Step 3: Start the lift by straightening your knees, and as soon as the bar reaches knee level, drive your hips forward. Continue extending at your knees and hips and stop just before reaching full knee and hip extension.
Step 4: Before the descent, brace your core once again. Bend at your hips and knees until the weights reach the floor. Exhale.
Common Barbell Clean Deadlift Variations
You can add the following variations to your routine:
Barbell Clean Deadlift Tips
- Maintain proper form and technique throughout the movement to get the best results and avoid injury, especially if you’re new to the clean deadlift.
- Use your core and maintain a straight back throughout to increase stability and safeguard your spine.
- Flex your hamstrings and glutes as you hinge up to keep them engaged throughout the clean grip deadlift.
Barbell Clean Deadlift Common Mistakes
- Early hip rise: If the hips rise before the shoulders and bar, it may indicate they are excessively low.
- Bar too far from the body: Back discomfort may result from starting the lift with the bar too far from your body.
- Rolling the bar: If the bar rolls away from your shins as you start the lift, it can throw off your positioning and make it harder to control during the pull.
Frequently Asked Questions
What is the strength difference between a deadlift and a clean?
The deadlift emphasizes raw strength and power, whereas the clean calls for more explosive strength. The deadlift weight is usually more than the clean weight.
Which muscles are used in the deadlift?
The lower body muscles used by the deadlift are the glutes, hamstrings, and quadriceps.
What is the difference in grip between a deadlift and a clean?
The grip for a clean is usually one hand-width broader than that for the deadlift.
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