11/07/2026
The Romanian deadlift (RDL) and lat pulldown don’t look much like a power clean, but both build qualities that directly improve different phases of the lift.
So if you’re wanting to learn a new skill such as a power clean and get the benefits of what Olympic lifts do , these lifts such as RDL’s and Lat Pulldowns that you might be already doing are more or less strengthening the “engine” behind the power clean.
The RDL is one of the best assistance exercises for power cleans because it develops the posterior chain—the muscles that produce most of the power in the clean.
Here’s how it transfers:
* Stronger hip extension
* Better bar path
* Improved starting position
* Greater eccentric hamstring strength
* Stronger grip and upper back isometric strength
As for lat pull downs, many people think the lats only pull the bar down, but in Olympic lifting they mainly stabilize the bar and connect the upper body to the hips.
They contribute by improving:
* Keeping the bar close
* Upper-body rigidity
* Receiving position
* Scapular control
So think of the clean as a chain of events:
1. RDLs build the strength to extend the hips explosively.
2. Lat pulldowns keep the bar connected to your body.
3. Together they produce a more efficient pull that is both stronger and faster.
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