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Clean Deadlift

Clean Deadlift is a beginner compound barbell olympic weightlifting that mainly works your hamstrings, with help from your forearms, glutes, lower back, upper back, quads and traps.

💪 Hamstrings🏋️ Barbell📈 Beginner🔗 Compound🎯 3-5 sets of 5-10 reps
Clean Deadlift: starting position
Starting position
Clean Deadlift: end position
End position

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

Primary: HamstringsSecondary: ForearmsSecondary: GlutesSecondary: Lower backSecondary: Upper backSecondary: QuadsSecondary: Traps

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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Clean Deadlift alternatives

Exercises that train the same main muscle.

CleanBarbell · IntermediateMuscle SnatchBarbell · IntermediateSnatch DeadliftBarbell · IntermediatePower Clean from BlocksBarbell · IntermediateRomanian Deadlift from DeficitBarbell · IntermediateWide Stance Stiff LegsBarbell · Intermediate

FAQ

What muscles does the clean deadlift work?

It mainly works your hamstrings; your forearms, glutes, lower back, upper back, quads and traps assist.

How many sets and reps of clean deadlift should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the clean deadlift good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

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