Dead Clean Press with Plate

Dead Clean Press with Plate

The dead clean press with plate combines elements of a deadlift, clean, and overhead press. Here are step-by-step instructions for performing this exercise:

Video Instructions on How to Do a Dead Clean Press with Plate

Exercise: Dead Clean Press with Weighted Plate

Muscles Worked:

  • Primary: Legs (hamstrings, quadriceps), Glutes, Core, Shoulders, Traps, Triceps
  • Secondary: Back (lower and upper), Forearms

Equipment Needed:

  • Weighted plate
  • Barbell (optional, depending on the variation)


  1. Setup:
    • Place the weighted plate on the floor in front of you.
    • Stand with your feet shoulder-width apart, toes pointing forward, and the weighted plate positioned between the balls of your feet.
  2. Starting Position (Deadlift):
    • Bend at your hips and knees, lowering your body to grasp the weighted plate with both hands. Your back should be straight, chest up, and arms fully extended.
  3. First Pull (Deadlift):
    • Lift the weighted plate by extending your hips and knees simultaneously. Keep the plate close to your body as you stand up straight.
  4. Transition to Clean:
    • As the plate reaches hip level, explosively extend your hips, shrug your shoulders, and pull the plate upward.
    • Quickly drop into a quarter squat position, allowing the plate to travel upward.
  5. Catch (Clean):
    • “Catch” the weighted plate at shoulder height by bending your knees and hips, bringing your elbows forward.
    • Your palms should be facing upward, and the plate should be resting on your fingertips with your fingers gripping the edges.
  6. Press:
    • From the caught position, press the weighted plate overhead by extending your arms fully.
    • Lock out your elbows and stabilize the plate overhead.
  7. Lowering:
    • Lower the plate back down to shoulder height, and then carefully return to the starting position by reversing the movements of the clean.
    • Finally, perform the controlled descent of the deadlift, lowering the plate to the floor.
  8. Repeat:
    • Repeat the exercise for the desired number of repetitions.


  • Maintain a flat back throughout the deadlift portion of the exercise.
  • Keep the movement controlled and avoid using excessive momentum.
  • Engage your core to stabilize your body during the clean and press phases.
  • Start with a light weight to master the technique before progressing to heavier loads.

Always consult with a fitness professional or healthcare provider before starting a new exercise routine, especially if you have any pre-existing health conditions or concerns.