This exercise involves lifting a barbell from the ground to a standing position, using a deadlift motion. The clean deadlift variation involves a more explosive movement, where the barbell is lifted quickly to the shoulders. This exercise primarily targets the muscles of the legs, back, and core.
Type
Strength
Equipment
Barbell
Difficulty
Intermediate
Key Benefits
- Strengthens the posterior chain muscles, including the hamstrings, glutes, and lower back
- Improves explosive power and speed
- Increases grip strength and forearm development
- Enhances overall athleticism and functional movement patterns
- Can be used as a precursor to the full barbell clean exercise
How to perform
- Stand with your feet shoulder-width apart, with the barbell on the floor in front of you.
- Bend down and grip the barbell with both hands, palms facing down and hands shoulder-width apart.
- Engage your core and lift the barbell up to your thighs, keeping your back straight and your arms extended.
- Lower the barbell back down to the floor, keeping your back straight and your core engaged.
- Repeat for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Lower Back
Primary
Glutes
Primary
Hamstrings
Primary
Calves
Primary
Forearms
Primary
Traps
Primary
Back
Primary
Shoulder
Primary