Clean Deadlift
How to do the Clean Deadlift with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Hamstrings
Forearms, Glutes, Lower Back, Mid Back, Quads, Traps
Barbell
How to do the Clean Deadlift
- 1
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.
- 2
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.
- 3
After the bar crosses the knees, complete the lift by driving the hips into the bar until your hips and knees are extended.
Log it, see it on your body.
Every Clean Deadlift set you log feeds Ascend's anatomy heatmap, so your hamstrings volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Clean Deadlift fits
The Clean Deadlift shows up in training built around a specific goal. See how it fits:
More hamstrings exercises
Clean Deadlift: common questions
What muscles does the Clean Deadlift work?
The Clean Deadlift primarily works the Hamstrings. It also recruits the Forearms, Glutes, Lower Back, Mid Back, Quads and Traps as supporting muscles.
Is the Clean Deadlift suitable for beginners?
Yes. The Clean Deadlift is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Clean Deadlift?
To do the Clean Deadlift you'll need a barbell.
Is the Clean Deadlift a compound or isolation exercise?
The Clean Deadlift is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Clean Deadlift with correct form?
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. Follow the full step-by-step above for the complete movement.
Log your Clean Deadlift sets, free.
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