Exercise Library
Floating Clean Deadlift On Riser






AKA Riser floating clean deadlift, No-touch clean deadlift on riser
 
The floating clean deadlift on riser is a variation of the floating clean deadlift that allows full range of motion.
 
 
Execution
 
The floating clean deadlift on riser is identical to the floating clean deadlift, but the athlete is standing on a riser. Standing on a riser, set your starting position, which will be the same as usual but with your hips lower because your feet are elevated on the riser. Stand to a fully extended standing position, ensuring the same positions and posture you would use in the pull of the clean. After standing, lower the bar under control until the bottom of the plates are level with the top of the riser, and without allowing the bar to touch the floor, begin the next rep.  
 
 
Notes
 
The tempo should be controlled in this movement, particularly during the eccentric portion. Because the primary purpose is to build postural strength and balance, using a more controlled tempo is more effective by allowing the lifter to make adjustments as necessary to maintain the proper position and balance and train it as intended. Riser height can be anywhere from 1”-4”. If the riser is being used only to allow full depth starting position, the height is unimportant; if the riser is being used to further strengthen the pull from the floor during the first rep, a higher riser may be appropriate.
 
 
Purpose
 
The floating clean deadlift on riser is a good exercise to develop pulling strength in the clean, and emphasize strength in the bottom range of the pull (from the floor to the knee), particularly to train the correct position and posture during that pull. The advantage over the floating clean deadlift is that standing on the riser allows the bar to move down to the same position it would be during a normal pull from the floor but without resting on the floor.
 
 
Programming
 
Generally the floating clean deadlift on riser should be done for 2-6 reps per set with anywhere from 80%-110% of the lifter’s best clean depending on the lifter and how it fits into the program. In any case, the weight should not exceed what the lifter can do with proper positioning or it is failing to achieve the intended purpose. As a heavy strength exercise, it should normally be placed toward the end of a workout.
 
 
Variations
 
The floating clean deadlift on riser can be performed as a halting clean deadlift or clean segment deadlift, and a pause can be added in the bottom position.




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