09/07/2012 02:22 pm ET Updated Dec 06, 2017

Clean Grip Deadlift


Position a loaded bar on the ground and walk your shins close to the bar.

Your feet should be no wider than hip width apart as you hinge at the hip and slightly bend at the knees to reach the bar. Grab the barbell with an overhand grip (palms facing you) and hands shoulder width apart.

Before lifting, shift your weight onto your heels, engage your core, and lift your chest up by pulling your shoulders down and back. Tighten your upper back and grip the bar hard.

Initiate the movement by driving through your heels. Continue to move the bar away from the ground by contracting your glutes and hamstrings. Finish the lift by thrusting your hips forward and standing tall.

Reverse the motion by hinging at the hip and lowering the bar, keeping it close to your body. Do not bend your knees until the bar passes.

Pause at the bottom, with the weight on the ground, and check your positioning before starting your next repetition.