Legs
The main area this variation is designed to train.
Exercise guide
Clean Deadlift
Learn how to do the Clean Deadlift exercise, which muscles it works, the equipment you need, and common mistakes to avoid.
Barbell
Use this to decide whether the movement fits your current setup.
Beginner
A quick checkpoint for how simple or technical the movement usually feels.
Legs
Secondary support can come from Arms, Glutes, Back.
Olympic weightlifting
Movement pattern: hinge. This is a compound exercise.
Learning and repeating well
Use this page to understand the setup first, then track the movement consistently in Logbook once it fits your program.
Instructions
How to do Clean Deadlift
Keep the setup simple, use a controlled pace, and repeat the same movement pattern each rep.
- 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.
Benefits
- Builds strength and control through the legs region.
- Trains multiple joints at once, which can make your sessions more efficient.
- Gives you a repeatable way to track progress inside Logbook over time.
Common mistakes
- Using more weight or speed than you can control cleanly.
- Skipping the setup and losing tension before the first rep starts.
- Changing your body position between reps instead of keeping the movement repeatable.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
View workoutBeginner Strength Program
A simple strength-first plan that keeps the exercise menu small enough to progress consistently.
View workoutRelated exercises
More exercises in the same lane.
Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Barbell Side Split Squat
Barbell Side Split Squat is a beginner strength that mainly trains your legs using barbell.
View exerciseBarbell Squat
Barbell Squat is a beginner strength that mainly trains your legs using barbell.
View exerciseBarbell Walking Lunge
Barbell Walking Lunge is a beginner strength that mainly trains your legs using barbell.
View exerciseBarbell Seated Calf Raise
Barbell Seated Calf Raise is a beginner strength that mainly trains your legs using barbell.
View exerciseFAQ
Common questions about Clean Deadlift.
Use these answers as a practical starting point, then adjust based on your setup, comfort, and goals.
What muscles does Clean Deadlift work?
Clean Deadlift mainly works the legs. It can also involve arms, glutes, back depending on your setup and range of motion.
Is Clean Deadlift beginner-friendly?
Yes. This exercise is listed as beginner-friendly, which usually means the setup and learning curve are more manageable.
What equipment do I need for Clean Deadlift?
You will usually need Barbell for this variation.
How should I progress Clean Deadlift?
Start by making the reps smoother and more repeatable. Once the whole set looks controlled, add a small amount of load or one extra rep at a time.
Track this exercise for free in Logbook.
Once the movement is in your plan, use Logbook to record sets, reps, load, and progress without guessing what happened last week.
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