Quick Answer
Dead Clean is a intermediate strength exercise that targets your hamstrings and glutes. It uses a kettlebells. Stand feet shoulder-width, KB on floor between feet.
Video Tutorial
How to Perform the Dead Clean
- 1
Stand feet shoulder-width, KB on floor between feet.
- 2
Hinge hips, bend knees, grip KB one hand.
- 3
Back straight, chest up.
- 4
Drive through heels, extend hips/knees explosively.
- 5
Pull KB upward close to body.
- 6
Rotate wrist/elbow, catch KB in rack position.
- 7
Lower KB back to floor with control.
- 8
Repeat reps, switch sides.
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 Dead Clean isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Power Stairs
Hamstrings, Glutes, Quadriceps • Other
Single-Leg Romanian Deadlift
Hamstrings, Glutes • Body Only
Barbell Deadlift
Quadriceps, Glutes, Hamstrings, Lower Back • Barbell
Romanian Deadlift
Hamstrings, Glutes • Barbell
Kettlebell Swing
Hamstrings, Glutes, Shoulders • Dumbbell
Romanian Deadlift
Hamstrings • Body Only
Frequently Asked Questions
What muscles does the Dead Clean work?
The Dead Clean primarily works your hamstrings and glutes. Secondary muscles include the calves, lower back, quadriceps, traps and shoulders.
What equipment do I need for the Dead Clean?
The Dead Clean needs a kettlebells. You can perform it at home or at the gym as long as you have what's listed.
Is the Dead Clean suitable for beginners?
The Dead Clean 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 Dead Clean 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 Dead Clean 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.