How to Do the Clean Deadlift
Add the Clean Deadlift to a workout plan built for you. NYUS builds a workout plan from your goal, body and schedule. It is in early access on Android: join the list to get in.
Join early access for your plan30-day free trial, then plans from ₹499 for one month, paid once, no auto-renewal.
💪 Hamstrings, Forearms, Glutes, Lower Back, Middle Back, Quadriceps, Traps🏋️ Barbell📊 Beginner🏷️ Olympic Weightlifting
How to perform it
- 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.
Muscles worked
The Clean Deadlift primarily targets your Hamstrings, with support from your Forearms, Glutes, Lower Back, Middle Back, Quadriceps, Traps. You'll need barbell.
Make it count toward your goal
Random sets rarely move the needle. In NYUS, the Clean Deadlift slots into a plan built for your goal — sets and reps set in the plan, logged in two taps, and folded into a weekly check-in that adjusts your calories, macros and step goal.