Olympic weightlifting

Clean Deadlift

The clean deadlift is a beginner olympic weightlifting exercise for your hamstrings, using barbell.

Main muscles
Hamstrings
Also works
Forearms, Glutes, Lower back, Middle back, Quads, Traps
Equipment
Barbell
Level
Beginner
Clean Deadlift, starting position
Start
Clean Deadlift, end position
Finish

How to do it

  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.

Alternatives to the clean deadlift

Barbell hip thrust Barbell, Flat bench Deadlift Barbell Romanian deadlift Barbell Back extension Back extension bench Cable pull-through Cable stack Dumbbell hip thrust Dumbbells, Flat bench