Clean Deadlift

How to do the Clean Deadlift

1. Begin standing with a barbell close to your shins. Your feet should be directly under your hips with your feet turned out slightly. Grip the bar with a double overhand grip or hook grip, about shoulder width apart. Squat down to the bar. Your spine should be in full extension, with a back angle that places your shoulders in front of the bar and your back as vertical as possible.
2. Begin by driving through the floor through the front of your heels. As the bar travels upward, maintain a constant back angle. Flare your knees out to the side to help keep them out of the bar's path.
3. After the bar crosses the knees, complete the lift by driving the hips into the bar until your hips and knees are extended.

Muscles worked

Role	Muscles
Primary	hamstrings
Secondary	forearms, glutes, lower back, middle back, quads, traps
Equipment	barbell
Difficulty	beginner
Type	compound

No barbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Dumbbell Clean Dumbbell Double Kettlebell Alternating Hang Clean Kettlebell Natural Glute Ham Raise Bodyweight Alternating Hang Clean Kettlebell Kettlebell Dead Clean Kettlebell One-Arm Open Palm Kettlebell Clean Kettlebell

Harder than the Clean Deadlift

Open Palm Kettlebell Clean expert · Kettlebell Reverse Band Sumo Deadlift expert · Barbell Power Snatch expert · Barbell

Common questions

What muscles does the Clean Deadlift work?

The Clean Deadlift primarily works the hamstrings, with the forearms, glutes, lower back, mid back, quads, and traps as secondary movers. Clean, Hang Snatch, and Hang Snatch - Below Knees train the same muscle, across 9 equipment types.

What equipment do you need for the Clean Deadlift?

A Barbell. Without a barbell, Dumbbell Clean, Double Kettlebell Alternating Hang Clean, and Natural Glute Ham Raise train the same muscle, and 20 of the catalogue's options for this muscle need no equipment.

Is the Clean Deadlift suitable for beginners?

Yes, the Clean Deadlift is rated beginner. Open Palm Kettlebell Clean, Reverse Band Sumo Deadlift, and Power Snatch are the progressions from here.

Where should the Clean Deadlift go in a workout?

Early — the Clean Deadlift is compound, working 7 muscle groups, so run it first or second while you are fresh.

Similar exercises

Clean Barbell Hang Snatch Barbell Hang Snatch - Below Knees Barbell Snatch Deadlift Barbell Split Snatch Barbell Power Clean Barbell