The Clean Deadlift is a foundational Olympic lift variation that builds strength and posture for clean pulls and full cleans. It reinforces proper positioning and explosive drive from the floor through the hips.
Instructions
- Stand with a barbell close to your shins, feet under hips and slightly turned out.
- Grip the bar about shoulder-width with an overhand or hook grip.
- Lower into a squat, keeping your spine extended and shoulders slightly over the bar.
- Begin the lift by driving through your heels while keeping a constant back angle.
- Flare your knees outward slightly as the bar rises past them.
- Finish the lift by driving your hips forward until knees and hips are fully extended.
Related Muscle Groups
- Hamstrings
See exercises for Hamstrings · Learn about the Hamstrings - Forearms (secondary)
See exercises for Forearms · Learn about the Forearms - Glutes (secondary)
See exercises for Glutes · Learn about the Glutes - Lower Back (secondary)
See exercises for Lower Back · Learn about the Lower Back - Middle Back (secondary)
See exercises for Middle Back · Learn about the Middle Back - Quads (secondary)
See exercises for Quads · Learn about the Quads - Traps (secondary)
See exercises for Traps · Learn about the Traps