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Hamstrings · Advanced

Barbell Clean Transition Deadlift

Controlled clean deadlift emphasizing the knee-to-mid-thigh sweep and transition into the clean power position without a pull or catch.

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Barbell Clean Transition Deadlift demonstration

Exercise overview

Training details

HamstringsGlutesQuadricepsCoreUpper BackForearms

Equipment

Barbell

Sets × reps

4 × 5

Rest

2 min

How to perform it

Step-by-step instructions

  1. 01Set the bar over your midfoot with a clean grip, a braced trunk, and your shoulders slightly in front of it.
  2. 02Push through the floor and move your knees back as the bar rises close to your shins.
  3. 03As the bar clears your knees, sweep it toward your thighs while bringing your knees forward and your torso more upright.
  4. 04Finish tall in the clean power position with straight arms, without shrugging or pulling under the bar.
  5. 05Reverse the same transition under control and return the bar to the floor before resetting.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationBarbell Hang Clean Below KneesRelated variationBarbell Hang Clean

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Alternatives

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