Clean Deadlift

Technique

How to perform Clean Deadlift

1. Stand with the bar close to your shins and take a clean-width overhand or hook grip just outside your legs.
2. Bend your knees and hips, set your shoulders over or slightly ahead of the bar, and brace your spine in a steady position.
3. Lift through the whole foot while keeping the bar close and approximately maintaining your back angle until the bar passes your knees.
4. Continue extending your knees and hips to stand tall without shrugging or leaning back through your lower back.
5. Lower the bar to the floor while maintaining control of its path and your trunk position.
6. Reset your clean starting position before the next repetition.

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus, Erector Spinae, Vastus Lateralis, Vastus Medialis.