help?

[NOT Muscle Man]

can someone explain to me the difference between a clean pull (low) and a deadlift?? When I do a clean pull, it feels like im just doing a deadlift with a shrug in it?? I've tried researching it on a few different sites, but I'm not getting the difference other than the shrug. Thanks!! (god im such a n00b)

[Ashtar]

Cleans are done faster (usually with a lighter barbell than your max deadlift) so that when you combine that momentum with shrugging to keep it going, you can flex your elbows and clean the bar to your chest. When they do it Olympic-style they squat under the bar as it reaches the proper height (though I've never cleaned anything heavy so I have no clue what the proper height is or the technical aspects). Deadlifts have straight arms throughout and can be ground out slowly. Since you can go heavier on them this is usually the case anyway.

It's also possible to do a deadlift eccentric. If you tried an eccentric clean I can only see horrible things happening. That's why olympic lifters always drop the bar. Powerlifting deadlifters do too I guess, but mainly because they're saving power for other events or they've totally pushed themselves to the limit. During training, eccentric deadlifts are sometimes done, though they're more technical and can risk injury if not done properly.

[compleks]

They're reasonably similar movements, with a few key differences.

The low pull is simply the first pull in completing a clean. Search for the main differences between deadlifting and cleans.

A few points to remember.
-You feet don't need to be as deep under the bar when doing a clean.
-Your hips can start a little higher than they would in a deadlift.
-Your shoulders can start slightly further forwards than they would in a deadlift.
-You will have to do a double bend of your knees to help generate explosive power to get a decent pull.

There are some good articles around, which I don't have with me at the moment. I'm sure some others will offer some pointers.

[chicanerous]

Deadlift

-- pulls the bar upwards and backwards
-- starts with the scapula over the bar / shoulders "behind" the bar
-- extends knees and hips simultaneously
-- often thoracic rounding
-- slow and sometimes grinding
-- ends with feet flat on floor and standing erect

Clean Pull

-- pulls the bar in an S-shaped curve
-- starts with the shoulders pushed over the bar
-- extends knees without extending hips until bar passes that joint, then rebends them in an action known as the "double knee bend," which should occur naturally based on a proper set-up
-- no thoracic rounding whatsoever
-- fast and explosive in comparison
-- ends with ankles, knees, and hips momentarily extended and the bar shrugged

The pull for a deadlift vs. a clean are distinctive enough that they should feel like different lifts when you perform them.

[NOT Muscle Man]

Thanks!!!!! I'll implent what you guys said

Deadlift

-- pulls the bar upwards and backwards
-- starts with the scapula over the bar / shoulders "behind" the bar
-- extends knees and hips simultaneously
-- often thoracic rounding
-- slow and sometimes grinding
-- ends with feet flat on floor and standing erect


I thought my feet were supposed to start flat on the floor on a deadlift?

[compleks]

They are.

I think he was saying that in a low pull you drive through the balls of your feet to get extra power for the pull. As opposed to a deadlift, where your feet remain flat.

[NOT Muscle Man]

ooooookay, that makes sense, thanks!

[Steve]

Yes, with low pulls, your plantar flexors get ouchy and in deadlifts they do not.

[chicanerous]

Thanks!!!!! I'll implent what you guys said



I thought my feet were supposed to start flat on the floor on a deadlift?
The feet remain flat on the floor throughout the deadlift. The mental cue to use is to drive through the heels, however, to maximally engage the posterior chain and musculature of the thigh.

In the clean pull, on the other hand, you drive through the balls of the feet until the bar reaches the knees, whereupon the weight transitions towards the toes and, finally, at the very end of the second pull, you rise up on them.

I wasn't sure what you meant by a low pull, but I'm assuming it is it basically the same thing as a jump shrug (http://www.exrx.net/WeightExercises/OlympicLifts/JumpShrug.html). In other words, the bar is too heavy to make it into "high pull" territory or you are consciously impeding the bar's upward progress at the end of the second pull by keeping the elbows stiff.

Since all Olympic pulls are performed exactly the same way, a description of a plain old clean pull suffices to describe the mechanics of all variations. The only differences that arise result from grip width (i.e. clean or snatch) and height of pull, which is usually regulated by bar weight. These differences are entirely superficial.

[Ashtar]

I wonder why the plantarflexors aren't considered part of the posterior chain, they also decrease the angle from the joints measured from the rear after all. Also used in running and lifting and stuff.

[compleks]

They are, you boob.

[Ashtar]

They are, you boob.
But then...
The feet remain flat on the floor throughout the deadlift. The mental cue to use is to drive through the heels, however, to maximally engage the posterior chain and musculature of the thigh.What does it mean?

[compleks]

It means, engage the rest of the posterior chain and the quads.