Clean Deadlift
A beginner olympic weightlifting exercise for the hamstrings, done with a barbell.
- Main muscles
- Hamstrings
- Also works
- Forearms, Glutes, Lower back, Upper back and Quads
- Equipment
- Barbell
- Level
- Beginner
- Type
- Compound
- Movement
- Pull
How to do the Clean Deadlift
- 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.
- 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.
- After the bar crosses the knees, complete the lift by driving the hips into the bar until your hips and knees are extended.
Sets and reps
| Strength | 3–5 sets of 3–5 reps, rest 2–3 minutes |
|---|---|
| Muscle | 3–4 sets of 6–10 reps, rest about 2 minutes |
| Endurance or fat loss | 2–3 sets of 12–15 reps, rest 60–90 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Clean Deadlift
CleanBarbell · Intermediate
Hang SnatchBarbell · Expert
Hang Snatch - Below KneesBarbell · Expert
Muscle SnatchBarbell · Intermediate
Power Clean from BlocksBarbell · Intermediate
Power SnatchBarbell · Expert
Romanian Deadlift from DeficitBarbell · Intermediate
Snatch DeadliftBarbell · Intermediate
Questions
What muscles does the Clean Deadlift work?
Mainly the hamstrings, with the forearms, glutes, lower back, upper back and quads helping.
Is the Clean Deadlift good for beginners?
Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.
What can I do instead of the Clean Deadlift?
Good alternatives that train the hamstrings: Clean, Hang Snatch, Hang Snatch - Below Knees or Muscle Snatch.
How many sets and reps of the Clean Deadlift should I do?
Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.
Exercise steps and photos: free-exercise-db (public domain).