Clean Deadlift
10 reps
Pull the bar explosively up your legs to standing, then lower it the same way.
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HAMSTRINGS
Clean Deadlift
A deadlift built around clean mechanics, pulling a loaded barbell explosively from the floor to strengthen the whole posterior chain, especially the glutes and hamstrings. Unlike a regular deadlift, the setup and pull mirror the first phase of a clean, which makes it a strong carryover tool for improving your floor pull in the Olympic lifts.
How to do it
- 1
Stand tall with feet about shoulder-width apart and toes turned out slightly, the bar an inch from your shins.
- 2
Hinge at the hips and bend your knees to drop down, letting your shins travel forward while the bar stays over your laces.
- 3
Grip the bar just outside your legs with a double overhand grip, arms straight, chest up, shoulders slightly ahead of the bar.
- 4
Lock in a rigid, braced spine and hold it there.
- 5
Drive through your hips and knees to pull the bar straight up your body with force, finishing tall with a slight hip extension.
- 6
Lower the bar back down along the same path and reset.