Video Coming Soon
We're working on adding video demonstrations for this exercise.
Barbell Clean Deadlift
Barbell lift from floor to full extension that targets quads, hamstrings, glutes, and lower back to build strength and technique for Olympic cleans; emphasizes controlled pull without catch.
About Exercise
Equipment
Barbell
Difficulty
4/5 • Advanced
Primary Muscle Groups
Quads, Hamstrings, Glutes, Lower Back
Secondary Muscles
Forearms, Abs
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
Yes
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Hamstrings
8/10Biceps Femoris, Semitendinosus, Semimembranosus
Glutes
8/10Glute Max
Lower Back
8/10Erector Spinae
Lats
6/10Traps
6/10Upper Traps, Mid Traps
Forearms
4/10Flexors
Abs
4/10Rectus Abdominis, Transverse Abdominis
Programming
Typical Rep Range
3-6 reps
Rest Between Sets
120-180 seconds
How to Perform
Position barbell over mid-foot with feet hip-width apart, toes out 15 degrees. Grip outside legs with straight arms, hinge hips to lower with flat back and chest up.
- Push through floor to lift bar, keeping it close to shins and back angle constant.
- Rise hips and shoulders together until bar passes knees.
- Aggressively extend hips as bar brushes thighs.
- Fully extend hips and knees to stand tall.
- Control bar back to floor by hinging hips and bending knees.
Coaching Tips
Form Cues
- Pull slack from bar
- Bar close to body
- Hips and shoulders rise together
- Stay over the bar
- Extend fully without leaning back
Breathing
Inhale deeply to brace core before lift; exhale during extension or hold breath through pull.
Tempo
2-0-1
Range of Motion
From bar on floor with shins touching to full hip and knee extension with shoulders over hips.
Safety
Safety Notes
- Avoid rounding spine to prevent lower back strain
- Use collars on barbell
- Brace core tightly
- Do not curl with arms
- Warm up thoroughly
Spotting
Spot from behind for heavy sets by assisting lift-off and guiding bar path; use safeties in rack for solo lifts.
Common Mistakes
- Rounding back during pull
- Yanking bar aggressively
- Hips rising too fast
- Arms bending
- Leaning back at lockout
When to Avoid
- Acute lower back pain
- Shoulder impingement
Flexibility Needed
- Adequate hip hinge mobility
- Ankle dorsiflexion for stable stance
Build Up First
- Mastery of conventional deadlift form
- Hip hinge proficiency
Also known as
Clean Deadlift, Clean Pull Deadlift
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Barbell Clean
Barbell
Quads, Traps
Barbell Deadlift
Barbell
Glutes, Hamstrings
Barbell Clean Pull
Barbell, Plates
Glutes
Barbell Hang Clean
Barbell, Plates
Glutes
Barbell Power Clean
Barbell
Hamstrings
Barbell Split Clean
Barbell
Quads
Barbell Sumo Deadlift
Barbell
Glutes, Hamstrings
Barbell Clean Pull to Hang Clean
Barbell, Plates
Glutes
Barbell Reeves Deadlift
Barbell, Plates
Hamstrings
Barbell Clean and Jerk
Barbell, Plates
Quads
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
