Zirv Fitness
Strength exercise

Clean Deadlift

How to do it

  1. Set a barbell loaded with weight plates on the floor and stand with feet hip width apart, shins close to the bar.
  2. Grip the bar just outside the shins at shoulder width with a double overhand or hook grip.
  3. Brace the core, drop the hips to roughly mid shin height, and set the shoulders slightly ahead of the bar.
  4. Drive through the floor and extend the hips, knees, and ankles together in one motion, keeping the bar close as the lower back, glutes, hamstrings (biceps femoris), shoulders, quadriceps, and core work through an upright finish.
  5. Inhale and brace before the pull, exhale explosively as the bar clears the knees toward full extension.
  6. Avoid letting the hips shoot up before the shoulders rise; keep the back angle consistent off the floor.

Muscles worked

Lower BackMuscles of the lumbar region responsible for supporting the spine and trunk movements. All Lower Back exercises
Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises
Biceps FemorisTwo-headed hamstring muscle responsible for knee flexion and hip extension. All Biceps Femoris exercises
ShouldersMuscles surrounding the shoulder joint, responsible for a wide range of arm movements. All Shoulders exercises
QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises
CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises

Related Lower Back exercises

Snatch DeadliftSnatch Grip DeadliftAxle DeadliftBand DeadliftBand Romanian DeadliftBarbell Stiff Leg Deadlift
Type
Strength
Equipment
Barbell, Weight Plates
Primary muscles
Lower Back, Gluteus Maximus, Biceps Femoris, Shoulders, Quadriceps, Core
Measured in
Reps and weight
Tools
1RM Calculator, Plate Calculator