Legs·Barbell·Compound
Clean Deadlift
Hamstrings · Barbell
Beginner
Body Part
Legs
Equipment
Barbell
Level
Beginner
Type
Compound
Force
Pull
The Clean Deadlift is a beginner barbell exercise that primarily targets the Hamstrings.
Muscles Worked
Hamstrings primaryForearms secondaryGlutes secondaryLower Back secondaryUpper Back secondaryQuads secondaryTraps secondary
How to Do the Clean Deadlift
- 1Begin 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.
- 2Begin 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.
- 3After the bar crosses the knees, complete the lift by driving the hips into the bar until your hips and knees are extended.
Related Exercises
Barbell
Conventional Deadlift
The king of lifts: pick heavy stuff up, put it down.
Barbell
Romanian Deadlift
The hamstring hinge that makes the back of your legs scream.
Barbell
Sumo Deadlift
Wide stance, short pull, big hips and quads.
Kettlebell
Kettlebell Swing
Explosive hip snap that builds power and conditioning.
Exercise data from the open-source Free Exercise DB.