Barbell Clean Deadlift
Expert Advice
Keep the bar close to your body as you lift, and drive through your heels to ensure proper form and maximum power generation.
How-to-do Steps
- Stand with feet hip-width apart, barbell over your toes.
- Bend at the hips and knees, gripping the bar just outside your legs.
- Keeping your back straight, lift the bar by extending your hips and knees.
- Once the bar passes your knees, drive your hips forward to stand up fully.
- Lower the bar back to the ground under control.
- Repeat for the desired number of repetitions.
Track Barbell Clean Deadlift in FitAI
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Muscles Worked
Barbell Clean Deadlift primarily targets the Quads, Hamstrings, with Strength mechanics using Barbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads50%
Hamstrings50%
Equipment
Barbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Barbell Clean Deadlift work?
Barbell Clean Deadlift primarily targets the Quads, Hamstrings. It is classified as a Strength exercise performed with Barbell.
How many sets and reps should I do for Barbell Clean Deadlift?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Barbell Clean Deadlift suitable for beginners?
Barbell Clean Deadlift is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
