Clean Deadlift
Clean Deadlift is a compound olympic weightlifting exercise using barbell that trains the hamstrings.
Olympic WeightliftingBarbellBeginnerCompoundPull
Primary muscles: Hamstrings
Secondary muscles: Forearms, Glutes, Lower Back, Middle Back, Quadriceps, Traps
How to do it
- 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.
Track it with MyoAmigo
MyoAmigo pre-fills every set of the Clean Deadlift from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Hamstrings volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.
