Clean Deadlift

Also works: Forearms, Glutes, Lower Back, Middle Back, Quadriceps, Traps

How to do the Clean Deadlift

1
Begin standing with a barbell close to your shins. Your feet should be directly under your hips with your feet turned out slightly. Grip the bar with a double overhand grip or hook grip, about shoulder width apart. Squat down to the bar. Your spine should be in full extension, with a back angle that places your shoulders in front of the bar and your back as vertical as possible.
2
Begin by driving through the floor through the front of your heels. As the bar travels upward, maintain a constant back angle. Flare your knees out to the side to help keep them out of the bar's path.
3
After the bar crosses the knees, complete the lift by driving the hips into the bar until your hips and knees are extended.