Barbell Clean Deadlift
Schritt für Schritt
So geht’s
- Bend at your hips and knees to reach down and grip the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
- Keeping your back straight, lift the barbell by extending your hips and knees to a standing position, keeping the bar close to your body.
- Lower the barbell back to the ground by bending at the hips and knees, maintaining a straight back throughout the movement.
- Repeat the exercise for the desired number of reps, ensuring to maintain proper form and control throughout each lift.
Überblick
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The Barbell Clean Deadlift is a strength-building exercise that targets major muscle groups such as the hamstrings, glutes, lower back, and traps. It is perfect for athletes, weightlifters, and fitness enthusiasts looking to improve their power, stability, and overall performance. Incorporating this exercise into your routine can enhance your lifting technique, boost your explosive strength, and significantly contribute to muscle growth and definition.
Coaching-Hinweise
Technik-Tipps
One of the most common mistakes with the clean deadlift is rounding the back, which can lead to serious injury. It's crucial to maintain a neutral spine throughout the entire movement. Keep your chest up and your back straight.
The barbell clean deadlift isn't about speed, it's about control. Lift the bar off the floor by extending your hips and knees, keeping the bar as close to your body as possible. Avoid jerking or using momentum to lift the bar, as this can cause injury.
Ensure you reach full hip extension at the top of the movement. This means standing up completely