Deficit clean
Deficit Clean (Clean on riser) — is a Clean variation that involves lifting a barbell while standing on an elevated platform, which results in a lower starting position than the regular Clean. This exercise increases the range of motion and time under tension and demands greater mobility and strength, as it requires the athlete to pull the barbell from a lower point on the floor while maintaining proper technique and balance. The Deficit Clean is effective for strengthening the initial pull phase and helps develop power in the lower body and the athlete’s overall strength. If you have never done this before, use the minimum height riser, such as 1−2 cm, to maintain proper back curves.
performing
Stand on the elevated platform with feet hip-width apart, toes pointing slightly outward. Barbell should be positioned over balls of feet. Grasp the barbell with overhand grip, fist wider than shoulders. Move shins toward barbell. Keep your back straight, chest up, and shoulders over the bar.
Begin the lift by pushing through your legs, keeping your back straight and the bar close to your body. As the barbell passes your knees, extend your hips, then knees explosively, generating upward momentum. Keep your arms engaged, but not bent.
Once your hips and knees are fully extended, shrug your trapezius and get up on toes. Simultaneously pull the barbell upward with arms.
While the barbell reaches its highest point, slide your feet to the sides, catch the barbell on your deltoids and squat into a deep position. The bar should be aligned with your mid-foot, your chest up, and your elbows pointing in front of you.
Stand up from squat and extend hips and knees fully while stabilizing barbell. Control the descent of the barbell back to starting position.
The Deficit Clean is a full-body exercise that engages multiple muscle groups.
- During the initial pull, the glutes and quadriceps are activated, providing the force to lift the weight off the ground.
- As the lift continues into explosive hip extension, the glutes team up with other powerful muscles to generate the force needed for full extension.
- During the second pull, the calf muscles play a crucial role in plantarflexing the foot, and the upper trapezius muscles lift the shoulder blades, while the biceps and deltoids help keep the bar close to the body and pull even higher.
- Afterwards, the glutes and quads become the main muscles that drive the transition into a deep squat. Rising also requires the use of adductors.
- The erector spinae, abdominals and other core muscles that support the spine are responsible for the safety and stability of the lift.
- The stabilizers in the pull are also the calves, lats, and hamstrings. The rotator cuff, serratus anterior and rhomboid muscles stabilize the shoulder and scapula.
Muscles working
Programming
Programming Clean variations can vary depending on an individual's goals, experience level, and overall training plan. For beginners, it’s crucial to focus on learning proper technique and gradually increasing the weight. More advanced lifters may incorporate specific Clean variations into Olympic weightlifting routines and vary the intensity and volume over time.
The Deficit Clean reps programming vary from 1 to 5 and load from 50 to 90% of the best Clean. Sets vary at the same rate depends on performed weight and athlete’s goal.
It is an advanced exercise and should be performed with lower weights and with good technique and lower body joints mobility. The Deficit Clean usually performed before Clean and Jerk, Pull or Squat, but after Snatch and Power or Muscle Clean.
The Deficit Clean can be a useful variation for refining Clean technique. Athletes can work on the first pull with the increased range of motion.
Variations
Different variations of the Deficit Clean used to train specific aspects:
Deficit Power Clean. Perform the lift standind on riser, focusing on the first pull, increasing ROM and TUT.