10 Best Clean Alternatives for Hamstring Strength

The Clean is done standing with a barbell. Ranked closest by our scoring: the Snatch Deadlift, the Power Clean and the Sumo Deadlift With Bands.

Clean

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Clean

The steps for the Clean itself, so you can judge how close each substitute below really is.

Hamstrings, with calves, forearms, glutes, lower back, quadriceps, shoulders, traps · Barbell · Advanced · Compound

  1. With a barbell on the floor close to the shins, take an overhand (or hook) grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position.
  2. Begin the first pull by driving through the heels, extending your knees. Your back angle should stay the same, and your arms should remain straight. Move the weight with control as you continue to above the knees.
  3. Next comes the second pull, the main source of acceleration for the clean. As the bar approaches the mid-thigh position, begin extending through the hips. In a jumping motion, accelerate by extending the hips, knees, and ankles, using speed to move the bar upward. There should be no need to actively pull through the arms to accelerate the weight; at the end of the second pull, the body should be fully extended, leaning slightly back, with the arms still extended.
  4. As full extension is achieved, transition into the third pull by aggressively shrugging and flexing the arms with the elbows up and out. At peak extension, aggressively pull yourself down, rotating your elbows under the bar as you do so. Receive the bar in a front squat position, the depth of which is dependent upon the height of the bar at the end of the third pull. The bar should be racked onto the protracted shoulders, lightly touching the throat with the hands relaxed. Continue to descend to the bottom squat position, which will help in the recovery.
  5. Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position.

The 10 Best Clean Alternatives

10 substitutes, ranked by how closely each one matches the Clean on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Snatch Deadlift

    1. Snatch Deadlift

    93% match

    Hamstrings · Advanced · Compound

    Pick this when you want an easier version that still works the hamstrings.

    • Barbell
    How to perform it
    1. The snatch deadlift strengthens the first pull of the snatch. Begin with a wide snatch grip with the barbell placed on the platform. The feet should be directly under the hips, with the feet turned out. Squat down to the bar, keeping the back in absolute extension with the head facing forward.
    2. Initiate the movement by driving through the heels, raising the hips. The back angle should remain the same until the bar passes the knees.
    3. At that point, drive your hips through the bar as you lay back. Return the bar to the platform by reversing the motion.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: hamstrings, the same as the Clean
    • Equipment: free weights, the same as the Clean
  2. Power CleanPlay demonstration

    2. Power Clean

    91% match

    Hamstrings · Advanced · Compound

    It uses the same equipment and still works the hamstrings.

    • Barbell
    How to perform it
    1. Start with the barbell on the ground in front of you, with your feet shoulder-width apart.
    2. Bend down and grip the barbell with an overhand grip, slightly wider than shoulder-width apart.
    3. Keep your back straight and chest up as you lift the barbell off the ground, extending your hips and knees.
    4. As the barbell reaches your mid-thigh, explosively pull it upwards, shrugging your shoulders and pulling your elbows high and to the sides.
    5. As the barbell reaches its highest point, quickly drop underneath it, rotating your elbows around and catching the barbell on your shoulders in a front squat position.
    6. Stand up with the barbell, fully extending your hips and knees.
    7. Lower the barbell back down to the starting position, keeping control of the weight throughout the movement.
    8. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: hamstrings, the same as the Clean
    • Equipment: free weights, the same as the Clean
    • Body position: standing, the same as the Clean

Why You Might Need a Clean Alternative

You may substitute the Clean for several reasons: shoulder or wrist injury, limited coaching for the complex triple-extension pattern, lack of equipment, or a goal shift toward pure hamstring hypertrophy. Substitute exercises can isolate the hip hinge and reduce spinal-shear or overhead stress while preserving eccentric hamstring loading and hip-extension power. Use cues such as “push hips back, keep a flat back, soften the knees” to emphasize hamstring recruitment and limit knee-dominant torque when you replace the Clean.

Clean FAQ

What muscles does Clean work?

The Clean heavily targets the posterior chain: hamstrings, glutes, and erectors, plus quads and upper-back for the receiving phase. Rapid hip extension drives power production, so cue a forceful hip snap and shoulder retraction to transfer force efficiently.

Can I build muscle without doing Clean?

Yes. Prioritize progressive overload on hamstring-focused patterns like RDLs, hip thrusts, and slow-tempo eccentrics to stimulate hypertrophy. Use cues such as controlled descent and full hip extension to maximize muscle tension and growth stimulus.

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