Clean Deadlift

Hamstrings

Clean Deadlift

LevelBeginner EquipmentBarbell MechanicCompound ForcePull

The first pull of the clean, a heavy deadlift variation used to practice the starting position and the first phase of the lift.

Olympic weightlifting

Primary musclesHamstrings

Secondary musclesForearms Glutes Lower Back Middle Back Quadriceps Traps

Energy burned

≈ 42 kcalFor 3 × 8–12, rest 90s · ≈ 7.3 kcal/min

Estimate range 31–52 kcal (±25 %)

Muscle mass worked30 %

Effort during a set13.4 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Stand with your feet hip-width apart and the bar over your midfoot.
2Grip the bar just outside your knees.
3Hinge with a flat back and your shoulders slightly in front of the bar.

How to perform

1Drive your feet into the floor and lift the bar by extending your knees.
2Keep the bar close to your legs.
3Stand tall with your hips and knees fully extended.
4Lower the bar with control to the floor.