Split Clean

What is Split Clean? The split clean is a compound weightlifting exercise that involves explosively lifting a barbell from the floor to the shoulders in two steps. It combines the clean movement with a split jerk stance, resulting in a powerful full-body exercise that targets multiple muscle groups.

Tutorial

1. Begin with your feet hip-width apart and the barbell on the floor in front of you.
2. Squat down, keeping your back flat and gripping the bar slightly wider than shoulder-width apart.
3. Explosively lift the barbell by extending your hips and knees, pulling the barbell up to your shoulders.
4. As the bar reaches chest height, quickly drop into a split stance with one foot forward and one foot back.
5. Catch the barbell on your shoulders in a front rack position with your elbows up.
6. Stand up to complete the lift.

Common Mistakes

• Allowing the barbell to drift away from the body during the pull.

• Failing to fully extend the hips and knees before the split stance. - Not keeping the back flat and chest up during the lift.

• Using too wide or too narrow of a split stance, which can affect stability. - Dropping the elbows during the catch, leading to poor shoulder positioning.

Tips for Better Results

• Practice proper footwork and stance for the split position to improve stability.

• Focus on explosiveness during the initial pull to generate momentum for the split. - Engage your core throughout the lift to maintain proper posture and stability.

• Gradually increase the weight to challenge your strength and power. - Seek guidance from a certified trainer to ensure correct technique and form.

Muscles Worked The split clean targets several muscle groups, including:

• Quadriceps - Hamstrings - Glutes - Calves - Erector spinae - Trapezius - Deltoids - Triceps - Core muscles