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Exercises Movements, technique & proper execution

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Old 09-30-2009, 10:56 PM   #1
John Koshy
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hip position on deadlift vs. power cleans

are the starting positions of the deadlift and the power clean about the same? also, what about grip (on double overhand deadlift sets)?
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Old 09-30-2009, 10:58 PM   #2
Veronica Carpenter
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Re: hip position on deadlift vs. power cleans

grip may be about the same assuming you don't sumo DL.

start position is not. Hips are lower in the clean.
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Old 10-01-2009, 09:17 PM   #3
James E Phillips
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Re: hip position on deadlift vs. power cleans

shoulders directly above the bar in the deadlift. For a clean, the shoulders will be in front.

I think Tate and Rip have different opinions about the shoulder position for the deadlift.
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Old 10-02-2009, 10:40 AM   #4
John Koshy
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Re: hip position on deadlift vs. power cleans

and the second part of the power clean (the explosive pull/shrug) should occur after the bar is about mid-thigh level right?
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Old 10-02-2009, 11:46 AM   #5
John Devine
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Re: hip position on deadlift vs. power cleans

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Originally Posted by Veronica Carpenter View Post
grip may be about the same assuming you don't sumo DL.

start position is not. Hips are lower in the clean.
Why? (I'm like a 4 yo kid!) My guess is that the higher hips in the DL allow you to lift more weight and the lower hips in the PC enable more velocity on the pull. Am I even close?
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Old 10-02-2009, 12:32 PM   #6
James E Phillips
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Re: hip position on deadlift vs. power cleans

This would be so much easier to demonstrate than to put into words...but here goes...

In a clean from the floor, you're going to have the same back angle until you move into the power position (the position you jump from). So you squeeze the weight off the floor by extending your legs and your upper body remains rigid.

Once you've extended your legs so the bar is above your knees, you "scoop" underneath it to reach the power position. It's also known as the double knee bend. Once in that power position, your torso should be much more vertical so when you jump straight up and shrug, the bar moves in a vertical line to the rack position.

If you start with your hips too high, once you extend your legs and try to move into the power position, you're going to find the bar dangling several inches away from your legs and when you try to clean it, you're going to end up jumping forward to get underneath it.

You could also end up pulling the bar backwards with your back to get it closer to your body. This messes up everything after that.

The goal of the deadlift and the clean are totally different. Most of the technique in the clean revolves around getting into the power position to jump and shrug as efficiently as possible.

In a deadlift, your hips can be higher because you can pull with your back as well as your legs and there's no continuation to any other position after you stand up with the weight.

That's my understanding of it. Maybe Veronica or someone who's been doing this longer could chime in and word things better...
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Old 10-02-2009, 04:08 PM   #7
John Devine
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Re: hip position on deadlift vs. power cleans

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Originally Posted by James E Phillips View Post
This would be so much easier to demonstrate than to put into words...but here goes...

In a clean from the floor, you're going to have the same back angle until you move into the power position (the position you jump from). So you squeeze the weight off the floor by extending your legs and your upper body remains rigid.

Once you've extended your legs so the bar is above your knees, you "scoop" underneath it to reach the power position. It's also known as the double knee bend. Once in that power position, your torso should be much more vertical so when you jump straight up and shrug, the bar moves in a vertical line to the rack position.

If you start with your hips too high, once you extend your legs and try to move into the power position, you're going to find the bar dangling several inches away from your legs and when you try to clean it, you're going to end up jumping forward to get underneath it.

You could also end up pulling the bar backwards with your back to get it closer to your body. This messes up everything after that.

The goal of the deadlift and the clean are totally different. Most of the technique in the clean revolves around getting into the power position to jump and shrug as efficiently as possible.

In a deadlift, your hips can be higher because you can pull with your back as well as your legs and there's no continuation to any other position after you stand up with the weight.

That's my understanding of it. Maybe Veronica or someone who's been doing this longer could chime in and word things better...
Makes perfect sense. Thanks for the response.
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Old 10-02-2009, 05:20 PM   #8
Lincoln Brigham
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Re: hip position on deadlift vs. power cleans

The pull off the floor for the deadlift requires max leverage. The pull off the floor for the clean requires optimum positioning. The deadlift pull is not necessarily the best way to put the bar and the body in position for the second pull of the clean. Speed off the ground in the clean is of secondary importance to positioning. The weight on the bar for a max clean is only 60%-70% of a max deadlift anyway - at best. Make sense?
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Old 10-02-2009, 06:45 PM   #9
Matt Haxmeier
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Re: hip position on deadlift vs. power cleans

recommended reading...
http://performancemenu.com/articles/...ty&shortyID=49 (WFS)
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Old 10-05-2009, 03:41 PM   #10
Alex McRobie
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Re: hip position on deadlift vs. power cleans

the hips are slightly lower in the clean, but not much.

the hips always come up right before the lift making the deadlift and clean almost equal in hip possition
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