Hominin · exercise
Clean Deadlift
Clean Deadlift is a beginner olympic weightlifting exercise using barbell. It works the hamstrings, with help from the forearms, glutes, lower back, middle back, quadriceps and traps.
beginnerbarbellpull movementcompoundolympic weightlifting
- Main muscles
- hamstrings
- Also works
- forearms, glutes, lower back, middle back, quadriceps, traps
How to do it
- 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.
Watch a form tutorial on YouTube · Search Hominin for it
Similar exercises
- Clean · barbell, intermediate
- Muscle Snatch · barbell, intermediate
- Power Clean from Blocks · barbell, intermediate
- Romanian Deadlift from Deficit · barbell, intermediate
- Snatch Deadlift · barbell, intermediate
- Wide Stance Stiff Legs · barbell, intermediate
- Hang Snatch · barbell, expert
- Hang Snatch - Below Knees · barbell, expert
General information, not medical advice: start light, learn the movement before adding weight, and ask a qualified coach or doctor if you are injured or unsure. Exercise data from the Free Exercise DB (public domain).