![]() There are many complex variations to add to this movement to build conditioning or time under tension with the barbell. You can also use it as a warm-up primer before you start your lifts or as a progression when learning the clean feeling, how the bar should move from the ground to the fully extended position, and how it should feel when you shrug the bar without extending onto the toes.įor example, do a clean deadlift shrug + hang clean or clean deadlift shrug + hang power clean + clean. Use the clean deadlift shrug as a primary strength-building exercise at the end of your session after your Olympic lifts ( snatch or clean & jerk). Major muscles worked in the clean deadlift shrug are the quads, hamstrings, glutes, lower back, and traps. You can work with a PVC pipe or just a bar and work on how the bar should move from below the knee to the hips and how the bar will feel when you shrug it (without extending the toes). In that case, this is a great exercise to start with at the beginning of your training session. Suppose you are looking for an exercise to work on mind-muscle connection for getting that "feel" for how you should pull or move in the clean. The clean deadlift is already a tremendous strength-building exercise, but adding a shrug to it will be even more beneficial to building strength and getting stronger in the deadlift and the shrug position. In that case, a common mistake could be shrugging the bar with shoulders forward instead of a solid open chest, leading to lousy technique development and possible upper back pain. Suppose the weight you are trying to clean deadlift shrug is too heavy or your grip is too narrow. Shrugging The Bar With A Closed Chest (Shoulders Forward) This shortcut could include leaning back when performing the deadlift shrug, which might not cause any harm with lighter weights, but heavier weights can compromise the lower back and your technique when using this movement to build strength in your Olympic lifts. When you reach the fully extended or tall position in the clean deadlift shrug, you always want to think "pull up" or "be tall." Sometimes when the weight gets heavy, the body wants to find shortcuts when shrugging the bar. Shrugging And Extending Back Simultaneously You would want to keep tension on the bar before you pull it from the ground to ensure you get the most out of the exercise, and it's the most efficient way to lift. By doing this, you end up reducing the amount you could be lifting and setting yourself up for possible injury. ![]() Jolting the bar from the ground is a common mistake made when you try and pull the bar too aggressively off the ground too fast. You reinforce the straight back when pulling the bar from the ground to the extended or tall position. ![]() ![]() I recommend always thinking or cueing yourself to keep your back or lats tight while maintaining tension on the bar. It can throw your technique off completely and ultimately cause more harm than good. Pulling the bar with a round back from the ground might have you deadlifting a heavy weight which does not carry over to your strength gains for the Olympic lifts. Technique is essential to gain as much out of the movement as possible. If you are doing the clean deadlift or clean deadlift shrug as a weightlifter, you do not want to pick the bar up with a rounded back because that is not the way you would pick up the bar to clean. Please make no mistake some athletes in powerlifting can get away with that technique, which is perfect for them. A common clean deadlift shrug mistake is thinking you can pick the barbell up like some would with a conventional deadlift. ![]()
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