Are you ready to take your gym game to the next level? Of course you are! We all want better results in the gym, right?
Today, we’re going to dive deep into an often-overlooked secret sauce for improving your Olympic lifts: the deadlift to clean ratio.
You see, we all love a good deadlift session. Lifting those heavy weights off the ground, feeling like a beast – it’s a great feeling, no doubt about it. And then there’s the allure of the Olympic lifts, the snatch, and the clean and jerk. But how do these two seemingly different worlds collide, and why should you care about their ratio? Let’s find out.
The Foundation of Strength: Deadlift
Before we jump into the nitty-gritty, let’s talk about the deadlift, shall we? It’s often hailed as the king of strength exercises and for a good reason.
When you deadlift, you engage multiple muscle groups simultaneously. Your legs, back, core, and grip strength all come into play. It’s like a full-body symphony of power.
Now, think about this. If your deadlift numbers are going up, what does it really mean? It means that your raw, brute strength is on the rise. You’re getting stronger, building muscle, and improving your overall athleticism. You’re becoming the powerhouse you’ve always dreamed of.
But here’s the kicker – the deadlift isn’t just about lifting heavy stuff off the ground. It’s also a key player in Olympic lifting, particularly the clean and jerk.
The Magical Connection: Deadlift to Clean Ratio
So, you might be wondering, what does my deadlift have to do with my clean and jerk? Well, that’s where the magic of ratios comes into play. Like peanut butter and jelly, these two lifts are meant to be together, harmonizing to create something extraordinary.
In Olympic lifting, having a strong deadlift can significantly impact your clean-and-jerk performance. Think of it this way: a robust deadlift sets the stage for a powerful clean, which, in turn, can lead to a monster jerk overhead. It’s a beautiful chain reaction.
The Ideal Ratio: Finding Your Sweet Spot
Here’s the million-dollar question: what’s the ideal deadlift to clean ratio? While there’s no one-size-fits-all answer, we can turn to some tried-and-true guidelines from the past.
Back in the day, the legendary Russian coach Anatoli Chernyak conducted some research. He found that, on average, the snatch should be around 66-64% of your squat and about 38-42% of your deadlift. As for the clean, it should be approximately 80-84% of your squat and 54-56% of your deadlift. These percentages apply to the full squat versions of the lifts.
You can learn more about the ratios in this book.
Now, keep in mind that these are averages, and individual variations are common. Some lifters may find their ratios slightly above or below these numbers, and that’s perfectly fine. The key is finding your spot where your deadlift optimally supports your clean and jerk performance.
What If Your Ratio Is Too Low?
So, you’ve calculated your deadlift to clean ratio and found that your clean is only 70% of your squat. Don’t worry; this is a common situation. What it tells you is that your technique might need some love.
In this scenario, simply building more brute strength won’t cut it. Instead, focus on perfecting your clean-and-jerk technique. Break it down, work with your coach or training partners, and address weaknesses. This could mean refining your movement patterns, increasing your speed of execution, improving your flexibility, or conquering any fear factors that may be holding you back.
The message here is clear: when your ratio is too low, it’s time to put the barbell down for a moment and fine-tune your lifting skills.
When Your Ratio Is Too High
On the flip side, what if your clean is a whopping 90% of your best squat? Well, that’s a different kind of puzzle to solve. Your high ratio indicates that you’re overachieving for your current strength level. While it’s fantastic that your technique is earning you compliments, it’s a sign that you may have more untapped strength potential.
Don’t get complacent. Instead, consider this a signal to explore new strength-building exercises that can boost your overall power. Expanding your strength foundation will lead to greater strength realization in your Olympic lifts.
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The Bottom Line: Keep Evolving
Now, let’s address the elephant in the room – chasing the same ratio forever won’t get you very far. The gym is all about growth and progress. Stagnation is the enemy.
While having a higher pair of Olympic lifts is undoubtedly exciting, it’s not the end goal. The actual aim is to continually adjust your ratio to align it with what’s optimal for your performance. If your absolute strength levels don’t rise, your Olympic lift numbers will eventually plateau. And we’re not here for plateaus, are we?
Remember, too high a ratio might be seen in novices or younger lifters with great athletic qualities but limited time for strength development. It will improve with consistent training and maturity. Conversely, less athletically inclined people may need to work on their technique to balance their ratios.
Your Path to Gym Success: The Deadlift to Clean Ratio
In the quest for gym success, remember this: cultivating raw strength is crucial, but it’s not the only answer. To excel in Olympic lifting, you must embrace speed, rapid fiber recruitment, and technical finesse. Olympic lifting and powerlifting, though sharing some similarities, are distinct disciplines with different goals.
So, my fellow lifter, as you sweat it out in the gym, keep a watchful eye on that deadlift to clean ratio. It’s the secret to unlocking new heights in your Olympic lifting journey. Don’t be afraid to adjust, adapt, and keep pushing those boundaries. Your personal record is waiting to be shattered, and with the right ratio, you’re well on your way to achieving it.
