Barbell Split Clean Exercise Guide
Exercise Profile
- Target
- Legs
- Equipment
- Barbell
- Body Part
- Weightlifting
- Primary Muscle
- Legs
- Secondary Muscles
- Shoulders, Core, Arms
- Intensity
- high
- Category
- strength
- Skill Level
- advanced
- Estimated Calories
- 10
- Alternate Names
- Clean and Jerk
Visualised Target Muscle Groups
Front
Back
How to: Barbell Split Clean
- Stand with your feet shoulder-width apart, barbell in front of you.
- Bend at your hips and knees, grip the barbell with an overhand grip.
- Lift the barbell explosively, driving through your legs and extending your hips.
- Pull the barbell up, keeping it close to your body.
- Quickly rotate your elbows under the bar to catch it on your shoulders.
- Stand tall with the barbell resting on your shoulders.
Common Mistakes
- Using too much weight and compromising form.
- Not fully extending the hips and knees during the lift.
- Not catching the barbell properly on the shoulders.
Modifications
- Perform the clean with lighter weights or kettlebells.
- Use a power clean technique if overhead lifting is challenging.
Tips
- Maintain a strong grip on the barbell throughout the lift.
- Engage your core to stabilize your body during the lift.
- Focus on keeping your back straight to avoid injury.
Barbell Split Clean Alternatives
Tags
weightlifting
strength
clean
barbell
powerlifting
leg workout