Clean Deadlift
Quick Information
Category
Power
Difficulty
Intermediate
Equipment
Barbell, Bumper Plates
Primary muscle group
Gluteus Maximus, Hamstrings
Secondary muscle groups
Erector Spinae, Trapezius, Quadriceps
Movement pattern
Hinge Pull to Standing
Training goal
Maximal Strength
Sport
Olympic Weightlifting, General Athletic Development, Football, Rugby, Sprinting, Basketball
Overview
Purpose. Strengthen the exact starting and knee-passing positions of the clean.
How it fits the system. An intermediate-level hinge pull to standing entry in the Power section, programmed to develop maximal strength. Related work in the library: Dumbbell Clean and Jerk and Tall Snatch.
Primary muscles
Gluteus Maximus, Hamstrings
Secondary muscles
Erector Spinae, Trapezius, Quadriceps
Movement pattern
Hinge Pull to Standing
Equipment
Barbell, Bumper Plates
Difficulty
Intermediate
How to Perform
- Set up exactly as for a clean: Shins to the bar, chest tall, shoulders slightly ahead of the bar.
- Push the floor away and keep the torso angle constant to the knee.
- Continue to full extension without a shrug or a jump.
- Lower under control, retracing the same path.
Coaching Cues
- "Angles first, then speed."
- "Bar stays against the legs."
- "Lats on."
Common Mistakes
- Hips rising faster than the chest.
- Rounding the upper back at the start.
Progressions & Regressions
Progressions
Add load to 100–120% of the clean, or add a pause below the knee.
Regressions
Romanian deadlift or a rack pull from the knee.
When to Use It
When to use
Strength phases and technical position work.
When not to use
Acute lumbar irritation.
Programming
3–5 reps, 3–5 sets, 90–120% of clean, 2–3 minutes rest.
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