Clean Deadlift

Legs · Barbell

How to do it

This is the first pull of the clean done slowly. Bar against your shins, feet under your hips with toes slightly out, grip outside your legs. Hips lower than in a normal deadlift and chest higher. Lift the bar keeping **your torso angle fixed** until it passes your knees, and only then finish extending the hips. It trains the clean position with more weight than you can clean. The classic mistake is the hips rising before the chest, which is precisely the error this exercise exists to fix.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Forearms, Glutes, Back

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