MAIN
Barbell Split Clean
Intermediate - Olympic Weight Lifting - Compound
Targeted Muscle Group
Upper Legs
Back
Lower Legs
Recommended Equipment
Barbell
How to do it
Steps :
1.) Start with a weighted barbell on the floor close to your shins, bent down at your hips keeping your back straight, head facing forward and holding it with a wide grip.
2.) Quickly drive through your heels and pull up while extending your knees.
3.) As the bar approaches your thigh, extend through your hips and in a jumping motion accelerate the bar upward.
4.) While accelerating the bar upward your body should be fully extended and as soon as you are fully extended, aggressively shrug and flex your arms with your elbows out and bring yourself down as well as your elbows underneath the bar.
5.) Once the bar starts to rotate upwards, split your feet and secure your body for receiving the weight on your shoulders being supported by your finger tips.
6.) Fully extend your body and stand up straight bringing your feet together.
7.) Return back to the starting position and repeat for as many reps and sets as desired.
