A Traditional Deadlift Will Not Help Your Clean!

The best positions to move the MOST weight from the floor to the hip ARE NOT the best positions to move the MOST weight from the floor to overhead in the snatch or to the rack of the clean.
A traditional deadlift is not how we get set for a clean or a snatch. However, often athletes confuse these positions and wonder why their olympic lifts are no where near their deadlift numbers.
We break this down in this video.
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[@watchnerd]

That's one of the best explanations of the clean grip deadlift I've ever seen!

[@ProjectLiftUSA]

Thank you! Hope it helps!

[@int0the3p1t32]

have you ever seen eddie halls 1100 something lbs deadlift? i swear it was like watching liao hui set up for his record breaking snatches. albeit the speeds at which the lift was performed are much different, as is this idea of the power position i just learned about through this vid i love both types of weightlifting, but i felt the information presented was a bit biased. the high hip position that you see in a convention deadlift isn't necessarily the truest iteration of the best sort of deadlift for pulling the most amount of weight from the floor.

[@BigUriel]

Eddie Hall is a strongman, a conventional deadlift is a great overall strength exercise with strength benefits to many different movements which is why strongmen use it, they need that strength to lift stones, logs etc. An olympic lifter's deadlift is going to look very similar, the differences are very nuanced and come down largely to simply using heeled shoes (pushing the knees further forward and back more upright). The gist of all this is that outside of competitive powerlifting the sumo deadlift is pointless. It's a way of lifting more weight by shortening the range of motion, at the expense of actual overall strength and athletic ability. It won't give much carry over to anything (except maybe sumo squats which are equally useless outside powerlifting).

[@antoniettamancinelli6581]

@@BigUriel Amen 👏👏 P.S. Alan Thrall also said in one of his former videos that TRADITIONAL or CONVENTIONAL deadlidts are the way to go if you want to get stronger, and the reason for that would be the different motor patterns: Conventional deadlifts: bending pattern Sumo deadlift: more of a squat pattern, whilst still not being a squat.

[@jensk.6791]

Thank your this video. I always explain to our athletes the difference between the powerlifting and the weightlifting set up. I haven't found a video of the difference between a high bar squat for weightlifting and a low bar squat for powerlifting. Do you have one?

[@TheEmperorXavier]

Yow, this channel is on another level with the content.. wow my goodness. I have a question amount the Snatch or Clean position deadlift for the Olympic lifts, do you internally rotate or externally rotate your shoulders when pulling the weight off the floor. I think its internally rotate because it helps keep the back tight

[@ProjectLiftUSA]

Internally rotate the arm while keeping the shoulder neutral. Hope that makes sense!

[@landerval7882]

6:09 - got confused thinking it was his shadow on the wall 🤷🏻‍♂️ - and why it didn’t match Peter Pan style

[@redgaridose]

Glad I stumbled across this channel so far very helpful

[@ProjectLiftUSA]

Glad to have you with us Mark!

[@skate9616]

So the key to the clean/snatch deadlift isn't necessarily to lift heavy weight (obviously this would depend) but to lift while maintaining the same movement pattern and motor skills in order strengthen the positions.

[@ProjectLiftUSA]

YES! And as you can maintain the same movement pattern and positions you can increase the weight and then you'll be lifting heavy moving through the positions we need to move through in the snatch and clean!!! WHOO!!!!

[@stefangrozescu594]

Will the weight that you will be able lift with an olympic oriented deadlift be smaller than the weight you will be able to lift with a powerlifting deadlift?

[@ProjectLiftUSA]

Yes! Remember, the powerlifting deadlift is designed to lift the maximum amount of weight within the rules of powerlifting. So, if you goal is to lift the most load within the rules of powerlifting or to compete in powerlifting, then you need to perfect this variation. However, that strength doesn't transfer completely to the olympic lifts due to the different positions and emphasis. This is where many lifters get frustrated. Use the tool/variation for your intended goals.

[@Yusuf1187]

I'm confused about why to not extend the hips, because you do extend the hips in the final portion of a snatch or clean before going down again to catch it in the desired position.

[@ortiz9996]

that's called a clean pull. this is just deadlift

[@Fake--Natty]

what about using a deadlift as a non specific exercise to improve overall strength (alongside squats and ohp)? A stronger weightlifter is a better weightlifter.

[@Fake--Natty]

Andy Butler no issue with clean grip (weightlifters shouldn't use mixed imo, hook or straps) but that's the only change i'd make to conventional deadlift for weightlifters. Not going into the topic of rounded back dl since it's an advanced technique reserved for competetive powerlifters and strongmen. Deadlift for weightlifters is a tool to build strength, not to demonstrate it. Just like for other athletes or recreational lifters.

[@ProjectLiftUSA]

If you have an athlete in a general phase of strength the traditional deadlift is a great tool, but if you have an athlete who has built a base of strength and now wants to perfect the snatch or clean the traditional deadlift will limit that process. The point of the video is that a traditional deadlift from the floor to the hip is a completely different movement then the start of the snatch or clean to the hip of a snatch or clean.

[@Fake--Natty]

Project Lift well when you're mentioning different phases of training then there's a whole another discussion about lifters level, periodization, peaking for a contest etc... That involves exercise selection, their parametres and priority in certain training mesocycle/block. Obviously mastering the technique in contest lifts is a priority in weightlifting but thechnique can only get you so far. No one will ever C&J more than deadlift, snatch more than squat. Physically impossible. So there's a point when improving strength is the best investment (while still keeping skill of contest lifts intact). And deadlift is a tremendous strength buider, rivalred only by a squat. It's role is not mimicing parts of the clean or the snatch but to improve overall body strength. Particularly legs, hips and back. Just like ohp has little to do with the jerk but is a tremendous tool to increase strength that helps with it. As a side note I might add that experience of holding a barbell significantly heavier than on a clean or snatch can boost lifters confidence.

[@ProjectLiftUSA]

Its role in technique is to mimic the lift. This video is about technique and the poor athletes out there who don't realize there is a difference in the start position of a snatch/clean vs a traditional deadlift and that the muscle activation is different too. These athletes say to themselves "if I can get my deadlift to 500lbs I'll easily be able to clean 400lbs"... it is not true. Then when they say to themselves, "I'm really strong why is the snatch/clean crashing on me..." Because the didn't give technique its due.

[@fmls8266]

@@Fake--Natty believe it or not the conventional deadlift has not that much transfer to the clean, also it messes your technique up and is too much fatiguing. Positional strenght is more important than absolute strenght for a weightlifter, you can deadlift 200kg and struggle to keep the right positions with an 80 kilos snatch deadlift. One can improve strenght in the pull with actual clean and snatch deadlifts and squats, and can improve back or posterior chain strenght in better ways than deadlifting. Not a single professional weightlifter use the deadlift in training.

[@denisbeaulieu5600]

nice

[@peeterboiko4232]

umm... elephant in room. literally.

[@jiangshenghai57]

How dare you, she is a nice lady

[@flabio7074]

Good for her for getting in the gym to get healthier. On the other hand, hopefully she’s not just using strength as an excuse for staying morbidly obese.

[@Sean-zz2lj]

I feel everyone should do strength/powerlifting type training before they even think about weightlifting. that said I don't know why I'm watching this because I understand specificity and it affects on direct carryover

[@joelhenderson3723]

I halfway agree. I don't see a problem with someone who's never done any weight training going to a weightlifting coach and saying, "Hey, I want to learn your sport." But obviously the coach will teach him to perform slow lifts like the overhead press, squat, and deadlift (probably the clean variation) before introducing him to weighted competition lifts. Still, it shouldn't take long for most people to start getting into clean & jerks, followed by the snatch.

[@flabio7074]

Whether a beginner starts with weightlifting or powerlifting doesn’t matter. Any barbell program will work for the novice lifter, so these debates (like high bar vs low bar vs SSB) are a waste of breath. Anyone claiming to have the perfect novice program is full of crap.

[@BADAB0O0O0O0O0M]

at 6.15 Jeff's shadow is weird as hell

[@dylanl9532]

Wow that women is big

[@iJorgePaz]

shes a powerlifter

[@menoyuno8430]

Jesus Christ she’s gonna end up dead at 50 if she continues at that body weight hopefully the Olympic lifting helps her burn it all off

[@okankilic1910]

This is wrong

[@mariomilcha]

I shall guess that the fat huge thing has some gland problems.... it is not fat because of the buckets of fried chicken and cake it eats every day right?

[@antoniettamancinelli6581]

Hey, at least she's trying to get better...hopefully...

[@Fizyxx]

why use such a FAT and POOR mover?