Barbell Clean Deadlift
- Target muscle
- —
- Equipment
- Barbell
- Body part
- Thighs
- Type
- Strength
The barbell clean deadlift is a strength and Olympic-lifting accessory that trains the pull off the floor using clean-grip positioning. Performed with a barbell from the ground, it works the legs and posterior chain through a controlled deadlift that mirrors the first pull of the power clean, building the strength and positions you need for the full lift.
How to do the Barbell Clean Deadlift
- 1Stand with the barbell over the middle of your feet, set roughly hip-width apart, with your shins close to the bar.
- 2Hinge at the hips and bend your knees to grip the bar just outside your legs with a clean (overhand or hook) grip, hands about shoulder-width apart.
- 3Set your back flat, chest up, shoulders slightly in front of the bar, and brace your core before the bar leaves the floor.
- 4Drive through your whole foot and extend your knees and hips together, keeping the bar tracking close to your shins and thighs.
- 5Continue pulling in a controlled manner up to about hip height, finishing tall with your shoulders over or just behind the bar.
- 6Reverse the movement by pushing your hips back and bending your knees, keeping the bar close to your body.
- 7Lower the bar under control back to the floor and reset your position before the next rep.
Form tips
- Brace your core and lock your back flat before the bar breaks the floor, and hold that position through the whole pull to protect your spine.
- Keep the bar dragging close to your body the entire time; a bar drifting forward pulls you out of position and strains the lower back.
- Treat the lift like the first pull of a clean: prioritize clean positions and bar path over maximal load.
- Use a hook grip or straps if your grip fails before your legs do, so you can keep training the pull.
Common mistakes
- Rounding the lower back as the bar leaves the floor, which removes spinal support and raises the risk of injury.
- Letting the hips shoot up first so it becomes a stiff-legged pull, which shifts load off the legs and onto the lower back.
- Letting the bar swing away from the shins, which lengthens the lever on your back and breaks clean positioning.
- Yanking the bar off the floor instead of building tension first, which costs you a strong, controlled start position.
Frequently asked questions
What is a barbell clean deadlift?
It is a deadlift performed from the floor with a clean-grip setup, taking the bar to about hip height. It trains the pull portion of the power clean and is used as an Olympic-lifting accessory to build strength and reinforce positions.
How is the clean deadlift different from a regular deadlift?
The clean deadlift uses a clean stance and grip and emphasizes the positions and bar path of the clean's first pull, often finishing higher around the hips. A conventional deadlift uses a narrower grip outside the legs and locks out fully at standing.
What muscles does the barbell clean deadlift work?
It trains the legs and posterior chain as you drive the barbell off the floor, working the muscles of the thighs and hips that power a hinge and pull from the ground.
Is the barbell clean deadlift good for beginners?
Yes, if you start light and prioritize a flat back and clean positions. Beginners benefit from grooving the pull pattern with manageable weight before adding load or progressing to the full power clean.
How many sets and reps should I do?
As a strength accessory, 3 to 5 sets of 3 to 6 reps works well. Keep the load moderate and the reps crisp so each rep reinforces strong positioning rather than grinding.
