Barbell Clean Deadlift
The Barbell Clean Deadlift is a powerful compound exercise targeting glutes, hamstrings, and quads.
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Barbell Clean Deadlift
Barbell One Arm Side Deadlift
Thighs · Gluteus Maximus · Barbell
Barbell Clean grip Front Squat
Thighs · Barbell
Barbell Complex Stiff Leg Deadlift Clean Step
Hips · Shoulders · Barbell
Barbell Snatch Deadlift
Thighs · Adductor Magnus · Barbell
Description
The Barbell Clean Deadlift is a multi-joint exercise that strengthens the lower body with a focus on the glutes, hamstrings, and quads. It also engages the core and lower back.
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How to do Barbell Clean Deadlift
- 01Setup
Approach the barbell with your feet hip-width apart, shins close to the bar, ensuring your mid-foot is directly under it.
- 02Setup
Hinge at your hips and bend your knees to grip the bar with a pronated (overhand) grip, slightly wider than shoulder-width, with your hands outside your shins.
- 03Setup
Lower your hips, flatten your back, and engage your core, looking straight ahead or slightly down to maintain a neutral spine.
- 04
Initiate the pull by driving through your heels, extending your hips and knees simultaneously, keeping the bar close to your body.
- 05
As the bar passes your knees, forcefully extend your hips and knees, shrugging your shoulders powerfully to elevate the bar to full standing extension.
- 06
Control the eccentric phase by reversing the motion; hinge at the hips and bend the knees to lower the bar with a flat back, maintaining control until it touches the floor.
Tips
- Maintain a neutral spine throughout the entire lift by bracing your core and keeping your chest up, protecting your lower back and maximizing power transfer.
- Keep the barbell as close to your body as possible during both the ascent and descent, ensuring it travels in a straight vertical line over your mid-foot for optimal leverage.
- Focus on an explosive hip and knee extension, driving through your heels to generate maximum power and speed as the bar passes your knees.
- Control the descent of the barbell rather than letting it drop, reversing the movement pattern with precision to build strength in the eccentric phase.
Common mistakes
- Rounding the lower back significantly increases injury risk; fix this by actively engaging your core and lats to maintain a rigid, neutral spine from setup to completion.
- Allowing the barbell to drift too far forward from your body reduces leverage and strains the lower back; fix this by pulling the bar into your shins and thighs throughout the lift.
- Starting with hips too low turns the movement into a squat-dominant pull; fix this by finding a starting position where your hips are slightly higher than your knees, allowing for a powerful hip drive.
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Is Barbell Clean Deadlift good for beginners?
Barbell Clean Deadlift is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Barbell Clean Deadlift?
You need Barbell to perform Barbell Clean Deadlift. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Barbell Clean Deadlift?
Maintain a neutral spine throughout the entire lift by bracing your core and keeping your chest up, protecting your lower back and maximizing power transfer. Keep the barbell as close to your body as possible during both the ascent and descent, ensuring it travels in a straight vertical line over your mid-foot for optimal leverage. Focus on an explosive hip and knee extension, driving through your heels to generate maximum power and speed as the bar passes your knees. Control the descent of the barbell rather than letting it drop, reversing the movement pattern with precision to build strength in the eccentric phase.
What are common mistakes when doing Barbell Clean Deadlift?
Rounding the lower back significantly increases injury risk; fix this by actively engaging your core and lats to maintain a rigid, neutral spine from setup to completion. Allowing the barbell to drift too far forward from your body reduces leverage and strains the lower back; fix this by pulling the bar into your shins and thighs throughout the lift. Starting with hips too low turns the movement into a squat-dominant pull; fix this by finding a starting position where your hips are slightly higher than your knees, allowing for a powerful hip drive.
Related exercises
Barbell Front Rack Lunge
Thighs · Barbell
Barbell Squat
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Barbell Single Leg Squat
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Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
Dumbbell Renegade Row to Squat
Back · Hips · Dumbbell
Kettlebell Clean and Jerk
Hips · Shoulders · Kettlebell
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Free · iPhone only · Available on the App Store