Quick Answer
Clean Deadlift is a intermediate olympic weightlifting exercise that targets your hamstrings and glutes. It uses a barbell. Set up like Clean start: Feet hip-width, clean grip (overhand/hook), hips low, back straight, chest up, shoulders over bar.
Video Tutorial
How to Perform the Clean Deadlift
- 1
Set up like Clean start: Feet hip-width, clean grip (overhand/hook), hips low, back straight, chest up, shoulders over bar.
- 2
Drive through heels, extend knees/hips simultaneously.
- 3
Maintain constant back angle until bar passes knees.
- 4
Keep arms straight throughout lift.
- 5
Continue extending until standing fully upright, hips/knees locked.
- 6
Focus is on mimicking first pull of clean. Lower bar with control.
- 7
Repeat.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Letting knees cave inward (valgus) — track them in line with your second toe throughout the rep.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Clean Deadlift isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Dumbbell Clean
Hamstrings, Glutes, Quadriceps • Dumbbell
Kettlebell Clean
Shoulders, Glutes, Hamstrings • Kettlebells
Single-Arm Clean and Jerk
Shoulders, Glutes, Quadriceps • Kettlebells
Barbell Clean
Hamstrings, Quadriceps • Barbell
Trap Bar Deadlift
Quadriceps, Glutes, Hamstrings • Trap Bar
Single-Leg Romanian Deadlift
Hamstrings, Glutes • Body Only
Frequently Asked Questions
What muscles does the Clean Deadlift work?
The Clean Deadlift primarily works your hamstrings and glutes. Secondary muscles include the forearms, lower back, middle back, quadriceps and traps.
What equipment do I need for the Clean Deadlift?
The Clean Deadlift needs a barbell. You can perform it at home or at the gym as long as you have what's listed.
Is the Clean Deadlift suitable for beginners?
The Clean Deadlift is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Clean Deadlift should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Clean Deadlift every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train hamstrings and glutes more frequently, alternate harder and easier variations and keep overall weekly volume moderate.