Barbell Clean Deadlift

Description

How to Do Barbell Clean Deadlift

1. 1
   Setup

   Approach the barbell with your feet hip-width apart, shins close to the bar, ensuring your mid-foot is directly under it.

2. 2
   Setup

   Hinge at your hips and bend your knees to grip the bar with a pronated (overhand) grip, slightly wider than shoulder-width, with your hands outside your shins.

3. 3
   Setup

   Lower your hips, flatten your back, and engage your core, looking straight ahead or slightly down to maintain a neutral spine.

4. 4

   Initiate the pull by driving through your heels, extending your hips and knees simultaneously, keeping the bar close to your body.

5. 5

   As the bar passes your knees, forcefully extend your hips and knees, shrugging your shoulders powerfully to elevate the bar to full standing extension.

6. 6

   Control the eccentric phase by reversing the motion; hinge at the hips and bend the knees to lower the bar with a flat back, maintaining control until it touches the floor.

Tips

• Maintain a neutral spine throughout the entire lift by bracing your core and keeping your chest up, protecting your lower back and maximizing power transfer.
• Keep the barbell as close to your body as possible during both the ascent and descent, ensuring it travels in a straight vertical line over your mid-foot for optimal leverage.
• Focus on an explosive hip and knee extension, driving through your heels to generate maximum power and speed as the bar passes your knees.
• Control the descent of the barbell rather than letting it drop, reversing the movement pattern with precision to build strength in the eccentric phase.

Common Mistakes

• ×Rounding the lower back significantly increases injury risk; fix this by actively engaging your core and lats to maintain a rigid, neutral spine from setup to completion.
• ×Allowing the barbell to drift too far forward from your body reduces leverage and strains the lower back; fix this by pulling the bar into your shins and thighs throughout the lift.
• ×Starting with hips too low turns the movement into a squat-dominant pull; fix this by finding a starting position where your hips are slightly higher than your knees, allowing for a powerful hip drive.