Deficit Clean Deadlift

About this Exercise

The Deficit Clean Deadlift is a pulling movement that develops posterior chain strength used in weightlifting training. This exercise primarily targets the quadriceps, hamstrings, glutes, traps, upper back, and core. Strengthens the back and posterior chain. Improves pulling power for Olympic lifts. Develops grip strength. Builds muscle mass in the back and hamstrings. Use as an accessory exercise or primary pull movement. Can be programmed for strength (lower reps) or hypertrophy (higher reps).

💡Coaching Tips

• Maintain a strong back position off the floor
• Keep the bar close during the pull
• Drive aggressively with your legs
• Turn the elbows through quickly in the catch
• Receive in a solid front rack position

⚠️Common Mistakes to Avoid

• Rounding the back during the pull
• Catching with a loose front rack
• Not using the legs enough
• Pulling too early with the arms
• Landing on your toes

📋Used in Programmes