Clean Deadlift

What it is

This powerful barbell exercise is a compound pull that builds full-body strength, primarily targeting your hamstrings. You'll lift the weight from the floor to an upright standing position, engaging your glutes, lower back, and quadriceps. It also works your forearms, middle back, and trapezius muscles for stability and control.

Technique tips

• Set your feet under your hips with a shoulder-width grip on the bar.
• Maintain a straight, neutral spine throughout the entire lift.
• Drive through your heels, pushing the floor away from the bar.
• Flare your knees outward slightly to keep them clear of the bar's path.
• Finish the lift by powerfully driving your hips forward at the top.
• Take a deep belly breath before initiating the pull for stability.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.