Clean Deadlift
Also known as: Clean-Grip Deadlift, Barbell Clean Deadlift
StrengthPullFunctional
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Description
A deadlift from the floor that uses the clean grip and the clean start position, with the hips low, chest up and shoulders slightly in front of the bar. You pull to a full standing lockout without jumping or shrugging, which builds the strength and positions of the first pull of the clean.
How to Perform
- Stand with your feet about hip-width apart and the bar over the middle of your feet.
- Squat down and take an overhand grip about shoulder-width apart, with your hands just outside your knees.
- Set your hips low, chest up and back flat, with your shoulders slightly in front of the bar and your arms straight.
- Brace your core and pull the slack out of the bar without lifting it off the floor.
- Push the floor away with your legs and keep the bar close to your shins. Raise your hips and shoulders together until the bar passes your knees.
- Drive your hips forward and stand tall with your knees and hips fully extended. Do not lean back or shrug.
- Lower the bar along the same path under control and set it on the floor before the next repetition.
What Muscles Work
Primary Muscle:
Secondary Muscles:
Tips
- Use the same grip width and foot position as in your clean, so the pull carries over to the lift.
- Keep your weight over the whole foot, not on your toes.
- Pull your shoulders down and tense your lats to keep the bar against your legs.
- Keep your head neutral and your eyes forward.
- Lift at a steady, controlled speed. This is a strength pull, not an explosive one.
Common Mistakes
- Starting with the hips high, as in a conventional deadlift, instead of the low clean start position.
- Letting the hips shoot up first so the chest drops toward the bar.
- Letting the bar drift away from the shins and thighs.
- Rounding the lower back under the load.
- Bending the arms during the pull.
- Leaning back, shrugging or jumping at the top.
- Dropping the bar instead of lowering it under control.
Recommended Exercises
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