Thursday, December 14th, 2017

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The Deadlift Setup versus the Clean Setup
Written by Nuno Costa

What’s the difference between the setup position for a deadlift versus the setup for the clean?

That’s a great question, and although they might appear similar, there are some differences that can help you as an athlete and perhaps as a coach as well.

The most common error in setup between these two movements is the position of the hips and shoulders. On a Deadlift, the hips should be sandwiched between the knees and shoulders; meaning that they are lower than the shoulders and higher than the knees if you are looking from a profile position.

It’s going to look slightly different for everyone based on their anatomy (lever length) but a good rule of thumb is to make sure that the hips are higher than the knees, which sets athletes up to lift heavier loads by providing the most musculature for the demands of the lift.

Generally, with the Clean, we see hips drop almost to the height of the knees, if not in alignment with them, which often provides an improper bar path where it goes around the knees and in front of the frontal plane. If the hips are lower than the knees it almost looks like a squatty potty setup. You’ll see the shoulders behind the bar as well which will limit some of the strength needed and provided by the upper part of the back.



Level 1:

Deadlift 225/155#
Hand Release Push Ups

Level 2:
Deadlift 225/155#
Handstand Push Ups

Core Down
20 Straight Leg Raises
20 Toe Touches with Heels on Plate

PDiddy 1017
Best 921
Smitty 1251
Brett 712
Toph 1132
Aimee F 525
Jenny 1218
Chase 1050
Kapitan 724
Christy 906
Joe M 409
Jewels 959
Bob 707
DLay 513

Richard 355
Jim 427
Mat 741
Jared 302
Kyle G. 453
KDawg 731
Bre 531
GLord 636
Matt 742
Andy 614
Bill H 343
Mike 441
Annie 548
John A 742
Kylee 1055
Max L 251
McKown –
Aaron 950
Zach 518
Danny 315
Carrie 615
Hundo 337
Min 439
Jeff 442

Ryan 518
Aimee O. 624
Stephanie 416
Nick 1125
Barb 607
Erin 401
Jordan 1133
Liana 629
69 610
Rebecca 609
Amber 530
Kelly G 615
Amy 604
Katie 543
Anne 552
Chris 336
KK 427
Natalie 453
Alan 525
Michelle A 516
Tracy 453
Brad 300


“The Chief”

Five Rounds:
3:00 Minutes Each Round of:

3 Power Cleans
6 Push Ups
9 Air Squats
-Rest 1:00 after each 3:00 Round-

*Pick up wherever you left off. Score= Total Rounds+ Reps

Level 1: 95/65#
Level 2: 115/75#
Level 3: 135/95#

Core Down
20 Straight Leg Raises
20 Toe Touches with Heels on Plate

Sully 21+12
Mandy 15+15
Chris 19+1
Jen R 16+6
SM 26+10
Connor 23+2
Brett 25



Trina 20+1
Ashleigh 20+5
Kevin 20+2

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