Exercise guide
Clean Deadlift
The Clean Deadlift is a deadlift variation performed with the stance, grip, and bar path used for a clean. The hamstrings, glutes, quadriceps, back, traps, forearms, and grip all contribute. Unlike a clean pull, the exercise does not require an explosive second pull or catch.
Training context
Setup cues for the Clean Deadlift
The feet are generally placed near hip width with the hands just outside the legs. The shoulders begin slightly ahead of the bar and the bar remains close to the shins.
The movement is useful for strengthening and practicing the first pull of the clean. Load should not be so heavy that it changes the intended back angle or bar path.
Technique overview
Maintain the starting back angle past the knees
Set the bar close to the shins, brace the torso, and push through the floor. Keep the arms straight and allow the knees to move out of the bar's path. Maintain the back angle until the bar passes the knees, then extend the hips to stand. Lower the bar with control and reset completely before repeating.
Treat this as an overview and use a range, pace, and setup you can control.