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Upper Legs · Barbell
Barbell Clean Deadlift
Barbell Clean Deadlift is an intermediate compound strength exercise that works the quads (upper legs), with the lower back and upper back assisting. It needs a barbell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Barbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
- Glutes · gluteus maximus, gluteus mideus
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
Secondary muscles
- Lower Back · Erector Spinae
- Upper Back · Trapezius, Rhomboids
How to do Barbell Clean Deadlift
- 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.
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.
Barbell Clean Deadlift alternatives
More quads exercises
Barbell Clean Deadlift FAQ
What muscles does Barbell Clean Deadlift work?
Barbell Clean Deadlift mainly works the quads in the upper legs (Quadriceps Femoris, gluteus maximus, gluteus mideus and Biceps Femoris). The lower back and upper back work as secondary muscles.
What equipment do you need for Barbell Clean Deadlift?
You need a barbell.
How many sets and reps of Barbell Clean Deadlift should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Barbell Clean Deadlift good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Barbell Clean Deadlift burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Barbell Clean Deadlift?
Other exercises for the quads include Kettlebell Sumo Deadlift, Kettlebells Sumo Deadlift With High Pull, Kettlebell Sumo Deadlift With High Pull and Band Squat Row.
For developers
Use Barbell Clean Deadlift in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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