How to do a Clean Deadlift

Authored by Fitbod

About Clean Deadlift

Sets Logged
231,449
Popularity Rank
534th
Difficulty
Advanced
Hamstrings Strength
87 mSCORE 43rd
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

Clean Deadlift is a variation on the more standard Deadlift. Like other Deadlift variations, this is a compound exercise that primarily targets the muscles in the rear chain (backside of the body), especially the glutes and hamstrings. Unlike a standard deadlift, the form for this variation is based on the Clean. This is a great exercise for improving your floor pull for Cleans.

  1. Stand in an upright posture with your feet at shoulder-width apart and angled out slightly positioning a loaded barbell an inch away from the front of your lower legs.
  2. Hinge at the hips and flex your knees to drop down allowing shins to drop forward while keeping the bar above your shoe laces.
  3. With your arms extended, grip the barbell with a double overhand grip next to your lower legs while keeping your chest up. Position your shoulders slightly in front of the bar.
  4. Maintain this rigid spinal posture throughout the exercise.
  5. Pull the barbell in a vertical path next to your body with explosive power by extending your hips and knees until you are back to a standing upright posture with a slight extension in the hips.
  6. Lower the barbell in a duplicate path it came up with.

Common Mistakes

  • Rounded Back

    Rounding your back as you pull the weight off the floor is going to increase your risk of injury, and make this exercise less effective. Prior to beginning the lift, pull your shoulders back, and brace your lower back. Pull up on the weight, without lifting it off the ground. Once you’ve confirmed that you’re in a good position, start your lift.

  • Not Close Enough

    The bar should be right up against your shins or just an inch or so away. Having the bar further away is going to place more tension on your lower back, and make it much easier for your back to round as you lift the weight off the floor.

Sets & Reps: How many to do

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    35
    lbs
    1 Rep Max
    45
    lbs
  • intermediate
    8
    reps
    45
    lbs
    55
    lbs
  • advanced
    8
    reps
    55
    lbs
    70
    lbs

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