Legs
The main muscle group listed for this exercise.
Exercise guide
Clean Deadlift
Clean Deadlift is a beginner-friendly leg exercise performed with a barbell. It also involves the arms, glutes, and back.
Barbell
The equipment listed for this variation.
Beginner
The recorded setup and movement complexity.
Legs
Clean Deadlift also involves arms, glutes, back.
Strength
Movement pattern: hinge. This is a compound exercise.
Beginner
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do Clean Deadlift
- 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.
- 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.
- After the bar crosses the knees, complete the lift by driving the hips into the bar until your hips and knees are extended.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
View workoutRelated exercises
More exercises in the same lane.
Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Barbell Deadlift
Barbell Deadlift is an intermediate-level leg exercise performed with a barbell. It also involves the arms, glutes, and back.
View exerciseDeadlift with Bands
Deadlift with Bands is an expert-level leg exercise performed with a barbell. It also involves the arms, glutes, and back.
View exerciseDeadlift with Chains
Deadlift with Chains is an expert-level leg exercise performed with a barbell. It also involves the arms, glutes, and back.
View exerciseDeficit Deadlift
Deficit Deadlift is an intermediate-level leg exercise performed with a barbell. It also involves the arms, glutes, and back.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Clean Deadlift.
What muscles does Clean Deadlift work?
Clean Deadlift primarily trains the legs and also involves the arms, glutes, and back.
Is Clean Deadlift beginner-friendly?
Yes. It is listed as beginner-friendly.
What equipment do I need for Clean Deadlift?
This variation uses a barbell.
Track this exercise for free in Logbook.
Once the movement is in your plan, use Logbook to record sets, reps, load, and progress without guessing what happened last week.