Clean Deadlift
The Clean Deadlift is a beginner barbell exercise that works the Hamstrings. Follow the steps below.
Target musclesHamstrings
EquipmentBarbell
LevelBeginner
How to do the Clean Deadlift
- 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.
Recommended sets & reps
| Set | Reps | Rest |
|---|---|---|
| Set 1 | 12 reps | 30s rest |
| Set 2 | 10 reps | 30s rest |
| Set 3 | 8 reps | 30s rest |
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Get the appInstructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach.