Barbell clean deadlift

Category

Legs

Difficulty

Intermediate

Equipment

Barbell

Primary muscles

Quadriceps Femoris, Gluteus Maximus, Gluteus Mideus, Biceps Femoris, Semitendinosus, Semimembranosus

Secondary muscles

Erector Spinae, Trapezius, Rhomboids

How to do it

1. Stand with your feet shoulder-width apart, toes slightly pointed out, with a barbell on the floor in front of you. Bend at your hips and knees to grip the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
2. Engage your core, keep your back straight, and your chest up. Begin the lift by pushing through your heels, extending your hips and knees to lift the barbell off the floor.
3. As the barbell passes your knees, explosively extend your hips and knees while shrugging your shoulders to bring the barbell to your upper thighs.
4. Reverse the movement by lowering the barbell back to the floor with control, maintaining a straight back and engaged core. Repeat for the desired number of repetitions.

Form tips

• Maintain a neutral spine to avoid rounding your back and prevent injury.
• Use your legs and hips to drive the barbell up, minimizing the strain on your lower back.
• Keep the bar close to your body throughout the lift to maintain proper form.