How to do a barbell clean deadlift

Setup:

1. Foot Position: Stand with your feet hip-width apart, toes slightly turned out (about 15 degrees). The bar should be over the middle of your foot, close to your shins.
2. Grip: Use a hook grip (thumb under your fingers) or a mixed grip (one hand overhand, one hand underhand) if needed. Your grip should be just outside your legs.
3. Hip Hinge: Push your hips back and bend your knees until your shins contact the barbell. Your back should be flat or have a slight arch, chest up, and shoulders directly over the bar.
4. Tension: Engage your lats by "pulling the slack out of the bar." Your arms should be straight and shoulders packed.

The Lift:

1. Initial Pull: Push through the floor with your legs, keeping your back angle consistent. The bar should stay close to your legs as it travels upward.
2. Knee Pass: As the bar passes your knees, aggressively open your hips while maintaining a vertical torso. The bar should brush against your thighs.
3. Full Extension: Stand tall with your hips and knees fully extended. Avoid leaning back excessively.
4. Lowering: Control the barbell back to the ground, hinging at your hips and maintaining a neutral spine. Touch the bar to the ground before starting the next repetition.

Tips:

• Focus on leg drive: The initial pull should be driven primarily by your legs.
• Keep the bar close: The bar should stay in contact with your body throughout the entire lift.
• Hip extension: The hip extension (second pull) should be powerful and explosive.
• Breathing: Take a deep breath before the lift, hold it during the first pull, and exhale forcefully as you extend your hips.