View Full Version : DL vs. Clean DL and hamstring/glute activation

Emily Mattes
08-07-2009, 06:27 PM
I'm hearing different things about whether to use a deadlift or clean deadlift for maximum hamstring and glute activation. I've heard one person tell me to do the clean deadlift, and another say the regular. Can anyone offer any thoughts?

Brandon Oto
08-07-2009, 09:11 PM
Hmm. Do you mean for a fixed weight? Because you'll probably move more weight with the regular deadlift, so on some level that means more posterior activation all around.

As far as relationships go, the clean deadlift will probably be a bit more glute and less hamstring. On general principles anyway.

Kevin Perry
08-07-2009, 09:13 PM
Only thing I can offer is that if your focus is Oly then just do a CL DL.

Arden Cogar Jr.
08-09-2009, 04:13 PM
I personally prefer RDL's for glute hammy activation. I have to bring my hips higher to feel that. But for OLy purposes I would concentrate on Clean deadlifts. But I wouldn't go too overly heavy in comparison to to your top clean pulls.

all the best,

Stuart Picken
08-12-2009, 06:44 AM
"Only thing I can offer is that if your focus is Oly then just do a CL DL."

When it comes to hamstring activation my voted' defiantly go to RDL and Low Bar Back Squats - SS style. The squats also happen to be one of my favorite exercises for plain "Hooorah!" factor

Emily Mattes
08-13-2009, 10:48 PM
Yeah, I'm told by everyone I should quit messing with the normal deadlifts and do the cleans since my main focus is Olympic lifting. I'm just kind of fixated on the normal kind because I've never really trained them seriously.

Stuart, if I was doing low-bar back squats during Olympic lifting practice it would probably be grounds for me to be taken out behind the gym and shot. :p