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Old 08-07-2009, 07:27 PM   #1
Emily Mattes
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Join Date: Jul 2008
Posts: 727
Default DL vs. Clean DL and hamstring/glute activation

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?
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Old 08-07-2009, 10:11 PM   #2
Brandon Oto
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Join Date: Aug 2007
Posts: 299

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.
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Old 08-07-2009, 10:13 PM   #3
Kevin Perry
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Posts: 1,672

Only thing I can offer is that if your focus is Oly then just do a CL DL.
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Old 08-09-2009, 05:13 PM   #4
Arden Cogar Jr.
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Join Date: Jan 2008
Posts: 694

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.

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Old 08-12-2009, 07:44 AM   #5
Stuart Picken
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Join Date: Aug 2009
Location: Aberdeenshire, Scotland
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"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
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Old 08-13-2009, 11:48 PM   #6
Emily Mattes
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Join Date: Jul 2008
Posts: 727

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.
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