Smart Workout Diary

Barbell Clean Deadlift

The barbell clean deadlift is a clean-specific pulling exercise performed from the floor to a standing position without racking the bar. It develops leg drive, glutes, back strength, grip, and the positions needed for weightlifting cleans. It supports strength development and technical preparation for the clean.

Demonstration

Barbell Clean Deadlift — demonstration 1
Barbell Clean Deadlift — demonstration 2

Instructions

  1. Stand with the barbell over the middle of your feet, with feet about hip-width apart.
  2. Bend at the hips and knees, grasp the bar with a clean-width overhand grip, and position your shoulders slightly in front of the bar.
  3. Set your back neutral, brace your abdomen, keep your arms straight, and keep the bar close to your shins.
  4. Push through the floor and extend your knees and hips together, keeping the bar close to your body as it passes the knees.
  5. Finish standing tall with hips and knees locked, shoulders controlled, and the bar held at thigh level; do not rack or shrug the bar explosively.
  6. Lower the bar under control by hinging at the hips, then bending the knees once the bar passes them. Reset your position before the next repetition.
Muscle Group
Quads
Other Muscle Groups
Glutes, Hamstrings, Lower Back
Type
Olympic Weight Lifting
Mechanics
Compound
Equipment
Barbell
Difficulty
Intermediate

Technique tips

  1. Keep the bar close: Letting it drift forward increases stress on the back and weakens the pull.
  2. Use a controlled tempo: This is a positional strength pull, not the explosive second pull or catch of a clean.
  3. Brace before each repetition: Reset your back and abdominal tension rather than rushing repetitions.
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