Clean Deadlift

Sequência

1. 01 · setup

   Begin standing with a barbell close to your shins. Your feet should be directly under your hips with your feet turned out slightly. Grip the bar with a double overhand grip or hook grip, about shoulder width apart. Squat down to the bar. Your spine should be in full extension, with a back angle that places your shoulders in front of the bar and your back as vertical as possible.

2. 02 · pull

   Begin by driving through the floor through the front of your heels. As the bar travels upward, maintain a constant back angle. Flare your knees out to the side to help keep them out of the bar's path.

3. 03 · finish

   After the bar crosses the knees, complete the lift by driving the hips into the bar until your hips and knees are extended.