Clean Deadlift 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Hamstrings
Secondary Targets
Execution
Compound
Force Type
Hinge (Bilateral)
Required Equipment
Barbell
Fitness Level
Beginner
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Clean Deadlift is a barbell exercise primarily targeting the hamstrings while also engaging the quads as secondary muscles. It involves standing with feet shoulder-width apart, gripping the barbell with a double overhand grip, and maintaining a rigid spinal posture. The movement requires hinging at the hips and flexing the knees to lower the barbell close to the shins, then explosively extending the hips and knees to lift the bar to a standing position, followed by lowering it along the same path. This compound, hinge-dominant exercise develops posterior chain strength, improves power and stability, and reinforces proper lifting mechanics.
How to Perform
Stand tall with your feet roughly shoulder-width apart, toes slightly turned out, and place a loaded barbell close to your shins, about an inch away from the front of your lower legs.
Push your hips back and bend your knees to lower your torso, letting your shins move forward while keeping the bar hovering just above your shoelaces.
Extend your arms fully and grasp the barbell with a double overhand grip, keeping your chest lifted and shoulders slightly ahead of the bar.
Keep your spine straight and rigid, ensuring your back does not round at any point during the movement.
Drive through your heels, forcefully extending your hips and knees to lift the barbell along your legs until you return to a standing position, finishing with a subtle hip extension.
Control the descent of the barbell, lowering it along the same path it was lifted, keeping it close to your body throughout.
Engage your core and maintain tension in your upper back and hamstrings to maximize stability and reduce strain on the lower back.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your spine neutral at all times to protect your lower back.
Engage your hamstrings and glutes before initiating the lift for maximum power.
Maintain the barbell close to your body to ensure an efficient vertical path.
Drive through your heels rather than your toes to activate posterior chain muscles.
Avoid shrugging your shoulders; focus on hip and knee extension for lifting power.
Control the lowering phase to prevent unnecessary strain and improve muscle engagement.
Keep your core tight throughout the movement to enhance stability.
Do not lock your knees forcefully at the top; a slight extension is sufficient.
Avoid jerking the bar or using momentum; rely on controlled, explosive hip drive.
Ensure your grip is secure but relaxed to prevent forearm fatigue.
How Not to Perform
Do not round your lower back during the lift.
Do not let the bar drift away from your body.
Do not lift with your arms or shoulders instead of hips and legs.
Do not lock your knees aggressively at the top.
Do not use excessive momentum or jerking motions.
Do not allow your chest to collapse forward.
Do not let your feet slide or lose stability.
Do not neglect engaging your core and hamstrings before lifting.
Do not lower the bar uncontrollably; avoid dropping it.
Do not hold your breath; maintain steady breathing for stability.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
