# Clean Deadlift

URL: https://heatsy.app/ex/clean-deadlift

Also known as: Clean Deadlifts, Clean-Grip Deadlift

Body region: Legs, Back, Glutes

## Muscles

- Main: Gluteus Maximus, Vastus Lateralis, Vastus Medialis
- Helps: Erector Spinae, Adductor Magnus, Biceps Femoris, Semitendinosus
- Holds: Trapezius, Latissimus Dorsi, Flexor Digitorum Superficialis

## Equipment

- Barbell

## Technique

1. Stand with the bar over mid-foot and grip it just outside the legs, shoulder-width or a little wider.
2. Set your back flat, chest up and hips lower than the shoulders as in the start of a clean.
3. Push the floor away and stand up with the bar in contact with the legs, no shrug or pull.
4. Lower the bar under control back to the floor.

### Cues

- Practise the exact clean start position and bar path.
- Keep shoulders slightly in front of the bar until it passes the knees.

### Common mistakes

- Hips rising faster than the shoulders.
- Letting the bar drift away from the legs.
- Rounding the back at the start.

## Alternatives

- [Deadlift](https://heatsy.app/ex/deadlift)
- [Clean Pull](https://heatsy.app/ex/clean-pull)