RAM Deadlift to Clean
A RAM deadlift that transitions into an explosive clean — linking posterior-chain strength with full-body power.
Level: Advanced
Primary: Full Body
Secondary: Glutes Hamstrings Shoulder Traps
Movement: Compound
Tags: Explosive Hinge
Type: Hybrid Athletic Strength (Weight Lifting)
Equipment: RAM
Target muscles
The deadlift portion loads the hamstrings, glutes and lower back to bring the RAM off the floor, then the clean transition fires the hips and traps explosively to drive it to the front rack at the chest. The combination trains both the slow pulling strength of the deadlift and the fast power of the clean in one movement.
How to perform
Setup
Stand with the RAM on the floor, feet hip-width, hinge to grip the handles with a flat back, chest up and lats engaged.
Execution
Perform a deadlift — drive through the floor and extend the hips to stand tall with the RAM at the thighs. Then dip and explosively re-extend the hips to clean the RAM up to the chest, catching it in a front-rack position. Lower it back to the thighs, then to the floor with control, and repeat. You can perform a clean off each deadlift or alternate the pattern; keep the back flat throughout the pulling phases.
Common mistakes
- Rounding the back during the deadlift or the transition.
- Cleaning with the arms rather than the explosive hip drive.
- Letting the RAM swing away from the body.
- Losing position between the deadlift and the clean by rushing.
Progressions and regressions
Regress by training RAM deadlifts and RAM cleans separately. Progress by adding load, increasing speed, or stringing reps for conditioning. Build a confident hinge and a strong hip-drive clean before combining them.
Programming notes
Program it as a full-body power and strength movement, 3-4 sets of 6-10 reps. It suits athletic and circuit training where you want both pulling strength and explosive power. Keep the load moderate so the clean stays fast and the back stays locked.
