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Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Primary muscles
- Biceps Glutes Quadriceps
- Secondary muscles
- Lower back Trapezius
- Equipment
- Barbell
Barbell Clean Deadlift
4 steps Updated 29/08/2026
Barbell Clean Deadlift is a free weights exercise targeting Quadriceps (Quadriceps Femoris), Glutes (gluteus maximus, gluteus mideus) using Barbell.
Step by step
How to perform it
- 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.
- 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.
- As the barbell passes your knees, explosively extend your hips and knees while shrugging your shoulders to bring the barbell to your upper thighs.
- 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.
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Variations and related exercises
4 Corners Side Step
Alternate Sprinter Lunge
Alternating Lunge With Rotation
Archer Step Back
Last updated: 29/08/2026
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Barbell Clean Deadlift
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