Deadlifing like a clean


Nick | 03/02/2015 | 3

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In many ways, the beginning of a clean looks a lot like a deadlift.  There are some subtle differences however that we can make to the first pull of our clean in relation to a conventional deadlift that will help us when we don’t stop the bar at the hips but instead take it all the way up to the shoulders.

Today we’ll be drilling these differences with a clean deadlift.  Some things we’ll be looking for will be a more upright torso in the setup, shoulders more in front of the bar as we reach the hand and of course, a hook grip all the way through.  We’ll also be pausing as the bar reaches the knee to make sure we are hitting the position we want very deliberately.

Note that because of all of this, the weight we lift today will be significantly lighter than we can deadlift conventionally.  Don’t let your ego drive your choices today – if you are not limiting yourself to weights you can move properly, you ar e missing the intent and effectiveness of this drill entirely.

STR:

Clean Deadlift
5-5-5-5-5, @2:00
3 second pause at knee, finish last
deadlift to full extension clean pull

WOD:

6 Rounds:
7 Box jumps (24″20″)
8 Power cleans @ 50% today


3 comments for “Deadlifing like a clean

  1. Callie says:

    Strength: 165#

    WOD: 4:25 @ 85#

  2. Lydia says:

    Clean Deadlift: 115#

    WOD: 4:47? @ 65#. Another bonus to doing the Open – I’d been feeling pretty Meh about workouts and hadn’t been recording them anywhere for awhile. Fired up by the Open, I definitely worked harder in the WOD yesterday and today. Awesome work from the whole 7:30 crew!

  3. Dan LeMoose says:

    It’s always a pleasure to drop in to my home box.

    Strength
    Warmup: 45, 95, 135, 185, 205
    Working: 225, 235, 245, 255, 265
    This felt cardio.

    WOD
    7:25 @ 135

    I barely crossfit these days and it felt like it. This hurt a lot. I need CrossFit back in my LYF. Twas nice to see some familiar faces. Miss y’all!

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