How to Do Barbell Clean Deadlift

Barbell Clean Deadlift is a back exercise using barbell, listed as advanced in the A90 Training Club catalogue.

Primary muscle

Back

Equipment

Barbell

Difficulty

Advanced

01 / Move with control

How to perform

How to do Barbell Clean Deadlift

  1. 01Approach the bar with feet at hip-width and shins touching the knurling.
  2. 02Grip the bar just outside the shins with the hips lower than a standard deadlift and the chest held high.
  3. 03Drive through the floor with the legs, keeping the back angle constant until the bar clears the knees.
  4. 04Extend the hips and knees simultaneously to reach a full standing position with the shoulders pinned back.
  5. 05Lower the bar back to the floor by hinging at the hips and then bending the knees once the bar passes them.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Barbell Clean Deadlift

Primary Stabiliser Inactive

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Primary movers

  • Upper back Pulls the shoulder blades together and back.
  • Lats Pulls the arms down and toward the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Keep the barbell in constant contact with the shins and thighs to prevent the load from pulling the spine into flexion.

Same coaching engine used inside the A90 app

05 / FAQ

Barbell Clean Deadlift questions

What muscles does Barbell Clean Deadlift work?

Barbell Clean Deadlift is catalogued as a back exercise in A90 Training Club, with the back as its primary muscle group.

How do you do Barbell Clean Deadlift correctly?

Approach the bar with feet at hip-width and shins touching the knurling. Grip the bar just outside the shins with the hips lower than a standard deadlift and the chest held high. Drive through the floor with the legs, keeping the back angle constant until the bar clears the knees. Extend the hips and knees simultaneously to reach a full standing position with the shoulders pinned back. Lower the bar back to the floor by hinging at the hips and then bending the knees once the bar passes them.

What is the A90 coach tip for Barbell Clean Deadlift?

Keep the barbell in constant contact with the shins and thighs to prevent the load from pulling the spine into flexion.

Is Barbell Clean Deadlift suitable for beginners?

Barbell Clean Deadlift is rated advanced in the A90 Training Club catalogue.

What equipment do you need for Barbell Clean Deadlift?

Barbell Clean Deadlift uses barbell.

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