Barbell Split Clean
Description
This exercise involves lifting a barbell from the ground to the shoulders in two separate movements, with a split stance in between. It is a full-body exercise that primarily targets the legs, back, and shoulders.
Muscle Group
Equipment Required
Barbell Split Clean Instructions
- Start with the barbell on the ground in front of you, with your feet shoulder-width apart.
- Bend down and grip the barbell with both hands, palms facing down and hands shoulder-width apart.
- Stand up, lifting the barbell off the ground and bringing it to your thighs.
- Jump up and split your legs, with one foot forward and one foot back.
- As you jump, pull the barbell up to your shoulders, keeping your elbows high and your wrists straight.
- Lower the barbell back down to your thighs, and jump back to your starting position with your feet shoulder-width apart.
- Repeat the exercise for the desired number of repetitions.
Barbell Split Clean Form & Visual
Barbell Split Clean Benefits
- Strengthens lower body muscles including quadriceps, hamstrings, and glutes
- Improves core stability and balance
- Increases bone density and joint strength
- Boosts metabolism and burns calories
- Enhances athletic performance and power
- Improves overall functional movement and daily activities
Barbell Split Clean Muscles Worked
- Quadriceps
- Hamstrings
- Glutes
- Calves
- Lower back
- Upper back
- Shoulders
- Triceps
- Forearms
Barbell Split Clean Variations & Alternatives
- dumbbell-split-clean
- kettlebell-split-clean
- barbell-power-clean
- barbell-hang-clean
- barbell-clean-and-jerk
