Full body / Beginner / Compound (multi-joint)

Clean Deadlift

A barbell explosive exercise for the hamstrings, with the forearms, glutes and lower back assisting.

At a glance

Primary

Hamstrings

Secondary

Forearms & grip, Glutes, Lower back (erectors), Upper back (rhomboids, mid/lower traps), Quads, Upper traps

Equipment

Barbell

Movement pattern

Hip hinge

Level

Beginner

Type

Full body, Compound (multi-joint), Explosive

Loads the lower back. Use a load you can control and skip it if it causes pain.

How to do it

1. 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.
2. 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.
3. After the bar crosses the knees, complete the lift by driving the hips into the bar until your hips and knees are extended.

Common mistakes

• ✗ Pulling with a rounded back.

  Why it hurts: These pulls are often heavy; a rounded back loads the spine like a bad deadlift.

  ✓ Instead: Set a flat back, keep the bar close and push the floor away before extending the hips.

• ✗ Bending the arms early.

  Why it hurts: The elbows and biceps take load that belongs to the legs and hips.

  ✓ Instead: Keep the arms long until the legs and hips have finished extending.

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