Clean Deadlift

A compound exercise focusing on the posterior chain, enhancing strength and power.

Instructions

• Position your feet under the barbell with your shins about an inch away from the bar.
• Bend at the hips and knees, lowering your body to grasp the bar with a shoulder-width, overhand grip.
• Maintain a neutral spine and keep your chest up and shoulders back.
• Lift the bar by extending your hips and knees, keeping the bar close to your body.
• Stand fully upright with the bar in front of your thighs.
• Lower the bar back to the starting position by bending at your hips and knees.
• Repeat for the desired number of repetitions.

Common Mistakes to Avoid

• Rounding the lower back while lifting the bar.
• Starting with the hips too high, resembling a stiff-legged deadlift.
• Bouncing the bar off the floor between repetitions.
• Looking up, which can strain the neck, instead of maintaining a neutral spine.

Additional Information