Clean Deadlift
A beginner compound Olympic weightlifting exercise that works the hamstrings, using a barbell.
Starting position
End position
How to Do 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.
Muscles Worked
Alternatives to Clean Deadlift
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Clean
An intermediate compound Olympic weightlifting exercise that works the hamstrings, using a barbell.
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2
Snatch Deadlift
An intermediate compound Olympic weightlifting exercise that works the hamstrings, using a barbell.
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3
Romanian Deadlift from Deficit
An intermediate compound Olympic weightlifting exercise that works the hamstrings, using a barbell.
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4
Power Clean from Blocks
An intermediate compound Olympic weightlifting exercise that works the hamstrings, using a barbell.
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5
Split Snatch
An advanced compound Olympic weightlifting exercise that works the hamstrings, using a barbell.
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6
Double Kettlebell Alternating Hang Clean
An intermediate compound strength exercise that works the hamstrings, using a kettlebell.
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7
Dumbbell Clean
An intermediate compound strength exercise that works the hamstrings, using dumbbells.
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8
Hang Snatch
An advanced compound Olympic weightlifting exercise that works the hamstrings, using a barbell.
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9
Hang Snatch - Below Knees
An advanced compound Olympic weightlifting exercise that works the hamstrings, using a barbell.
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10
Power Snatch
An advanced compound Olympic weightlifting exercise that works the hamstrings, using a barbell.
Frequently Asked Questions
What muscles do clean deadlift work?
Clean Deadlift primarily works the hamstrings. The forearms, glutes, lower back, upper back, quads and traps assist as secondary muscles.
What equipment do I need for clean deadlift?
Clean Deadlift uses barbell.
Clean Deadlift: is it suitable for beginners?
Yes. Clean Deadlift is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of clean deadlift?
Clean, Snatch Deadlift, Romanian Deadlift from Deficit train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my clean deadlift reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; clean deadlift can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Clean Deadlift with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.