Clean Deadlift
BarbellStrength
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The Clean Deadlift is a strength exercise that involves lifting a barbell from the floor to a clean position just below the knees using a hook grip and partial range of motion, emphasizing explosive power and proper pulling mechanics. Its primary purpose is to build posterior chain strength for Olympic lifts and athletic performance. It mainly targets the glutes with secondary emphasis on the back, benefiting powerlifters, weightlifters, and athletes seeking improved hip drive and spinal stability; equipment required is a barbell.
How to Perform Clean Deadlift
- 1Position a barbell over the mid-foot on the floor. Load it evenly and add collars if needed.
- 2Stand with feet hip-width apart, shins touching the bar. Grip the bar just outside your legs with a double overhand or hook grip.
- 3Bend at the hips and knees to lower your body, keeping your back flat and chest up. Bar should roll back over mid-foot.
- 4Engage your lats by pulling bar tension into your body. Shoulders slightly in front of the bar, neutral spine.
- 5Inhale deeply, brace your core, then drive through your heels to extend knees and hips simultaneously, lifting the bar straight up.
- 6Exhale as you reach full hip extension with the bar at mid-thigh height. Keep the bar close to your shins and thighs.
- 7Lower the bar controlled back to the floor by pushing hips back first, then bending knees.
- 8Key form tips: Maintain a flat back—avoid rounding. Keep the bar path vertical over mid-foot. Don't jerk the bar; use smooth power from glutes and hamstrings. Common mistakes: Starting with hips too low (like a squat), shrugging shoulders early, or letting the bar drift forward.
