Clean Deadlift — how to, muscles worked, alternatives

How to do the Clean Deadlift

Bar over the middle of your foot, hands just outside your thighs.
Hips above knees, shoulders over the bar, back flat.
Push through your feet, keeping the bar close to your body.
Hold your back angle until the bar passes your knees.
Stand tall, then lower the bar to the floor under control.

Full technique — 8 steps

Stand with feet about hip width and the bar positioned over the middle of your foot.
Bend your hips and knees to grip the bar overhand at about shoulder width, hands just outside your thighs.
Set your hips above your knees and your shoulders over the bar with straight arms.
Flatten your back and tighten your stomach before the bar leaves the floor.
Push through your whole foot and keep the bar close as it passes your shins and knees.
Keep your back angle the same until the bar passes your knees.
Stand tall with hips fully extended and knees straight without leaning back.
Return the bar by hinging first, then bending the knees once it passes them.

Common mistakes

Hips shooting up first
Bar drifting away from legs
Rounding through the lower back
Bending the elbows during the pull
Yanking the bar off floor
Leaning back at the top

Form cues

Bar over middle of foot
Arms stay long
Keep bar close
Push through whole foot
Shoulders over the bar

Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

Easier Barbell Kneeling Squat Intermediate
Easier Barbell Suitcase Deadlift Intermediate
This exercise Clean Deadlift Intermediate
Harder Snatch Grip Deadlift Advanced

Too hard for now? Start with the Barbell Suitcase Deadlift.

Quick answers

What muscles does the Clean Deadlift work?

Primary: Quads 9/10, Glutes 9/10. Also works: Hamstrings 7/10, Hip adductors 5/10, Calves 3/10.

When should I do the Clean Deadlift in a workout?

Second big lift. Goes after the main lift, while there is still energy for heavy work. ≈ 13 min with rest.

How many sets and reps of the Clean Deadlift?

Strength: 3–5 sets of 3–5 reps, rest 3 min, 1–2 reps in reserve. Muscle growth: 3–4 sets of 6–8 reps, rest 2 min, 2–3 reps in reserve. Endurance: 2–3 sets of 10–12 reps, rest 1 min 30 s, 4 reps in reserve.

What can I do instead of the Clean Deadlift?

Resistance bands: Resistance Band Deadlift, Feet Elevated Mini Band Glute Bridge. Kettlebell: Kettlebell Hip Thrust, Kettlebell Glute Bridge. No equipment: Bodyweight Hip Thrust, Feet Elevated Glute Bridge. Dumbbells: Staggered Stance Dumbbell Glute Bridge, Staggered Stance Dumbbell Hip Thrust.