Clean Deadlift
The Clean Deadlift is a beginner compound movement that activates 7 muscle groups simultaneously. It primarily targets the Hamstrings, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The hamstrings handles the primary load during this movement. The forearms and glutes and lower back and middle back and quadriceps and traps assist as stabilizers throughout the range of motion.
How to 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.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Grip the bar evenly on both sides — even a small offset shifts the load asymmetrically.
- • Keep the bar path as vertical as possible over your base of support.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Clean Deadlift work?
The Clean Deadlift primarily works the Hamstrings. Secondary muscles include the Forearms, Glutes, Lower Back, Middle Back, Quadriceps, Traps, which assist during the movement.
Is the Clean Deadlift good for beginners?
Yes, the Clean Deadlift is suitable for beginners. Start with light weight to master the 3-step form before adding load.
What equipment do I need for the Clean Deadlift?
You need barbell to perform the Clean Deadlift. Most commercial gyms will have this available.
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