Split Clean
Split Clean is a type of exercise that utilizes a barbell and is designed to increase lower body and core strength. The exercise starts with the barbell on the floor close to the shins and an overhand grip just outside the legs. The first pull involves driving through the heels and extending the knees while keeping the back angle the same and the arms straight. The second pull involves a jumping motion to accelerate the bar upward with the body fully extended and the arms still extended. The third pull involves aggressively shrugging and flexing the arms with the elbows up and out. The bar is then racked onto the protracted shoulders and the feet split. The exercise is completed by driving through the heels and bringing the feet together as you stand up. Split Clean is an excellent way to improve overall strength and power.
Type:
Olympic Weightlifting
Muscles Used:
Quadriceps
Level:
Beginner
Equipment:
Barbell
Benefits Of This Exercise
- Split Clean strengthens the lower body and core muscles
- Split Clean helps to improve overall strength and power
- Split Clean increases mobility and flexibility
- Split Clean can improve coordination and balance
- Split Clean can help increase speed and agility
- Split Clean is a great way to burn calories and build muscle
- Split Clean can help build muscle mass and improve muscle definition
- Split Clean stimulates the muscles and helps to improve posture
- Split Clean helps to increase range of motion and reduce risk of injury
Step by Step Instructions For Split Clean
- Position the barbell on the floor close to your shins.
- Take an overhand grip just outside your legs.
- Lower your hips, focusing the weight on your heels.
- Keep your back straight, head facing forward, and chest up.
- Place your shoulders just in front of the bar.
- This is your starting position.
- Begin the first pull by driving through your heels and extending your knees.
- Keep your back angle the same and your arms straight.
- Move the weight with control as you bring it above your knees.
- Next, start the second pull to accelerate the clean.
- As the bar approaches the mid-thigh position, extend through your hips.
- In a jumping motion, accelerate by extending your hips, knees, and ankles.
- Use speed to move the bar upward, without actively pulling through your arms.
- At the end of the second pull, your body should be fully extended.
- Lean slightly back with your arms still extended.
- Transition into the third pull by aggressively shrugging and flexing your arms.
- Keep your elbows up and out.
- As you reach peak extension, aggressively pull yourself down.
- Rotate your elbows under the bar as you do so.
- Receive the bar with your feet split.
- Aggressively move one foot forward and one foot back.
- Rack the bar onto your protracted shoulders.
- Lightly touch the throat with your hands.
- Continue to descend to the bottom position.
- This will help in the recovery.
- Immediately recover by driving through your heels.
- Keep your torso upright and elbows up
Warm Up Tips
- Start with a dynamic warm-up to increase blood flow and prepare the muscles for the exercise. This can include exercises like jogging in place, jumping jacks, or high knees.
- Perform some mobility exercises to improve the range of motion in the hips, knees, and ankles. This can include exercises like leg swings, hip circles, and ankle rotations.
- Do some specific warm-up sets with lighter weights to practice the movement pattern and gradually increase the intensity. Start with an empty barbell and gradually add weight as you feel comfortable.
- Focus on activating the muscles used in the Split Clean by doing some targeted exercises. This can include exercises like squats, lunges, and deadlifts.
- Take some time to practice the different phases of the Split Clean with lighter weights. This can help improve technique and ensure proper form during the exercise.
- Finally, perform a few dynamic stretches to further improve flexibility and range of motion. This can include exercises like walking lunges, hip openers, and shoulder stretches.
Split Clean Safety Tips
- Start with proper form: Ensure that you have the correct starting position with a barbell close to the shins, an overhand grip just outside the legs, and your hips lowered with weight focused on the heels. This will help prevent injury and maximize the effectiveness of the exercise.
- Maintain a straight back and proper posture: Throughout the exercise, it is crucial to keep your back straight, head facing forward, and chest up. This will help protect your spine and prevent strain on your lower back.
- Use controlled movements: When performing the first pull and second pull, focus on moving the weight with control. Avoid jerky or sudden movements that can lead to muscle strains or imbalances.
- Engage your core: To protect your lower back and improve stability, engage your core muscles throughout the exercise. This will help maintain proper form and prevent any excessive stress on your spine.
- Do not rely on your arms for acceleration: During the second pull, it is important to generate power from your lower body by extending through the hips, knees, and ankles. Avoid relying solely on your arms to accelerate the weight, as this can lead to unnecessary strain on your joints.
- Focus on proper foot placement: When receiving the bar, split your feet aggressively, with one foot moving forward and one foot moving back. This will help you maintain balance and stability while catching the weight.
Incorporating Into Other Workouts
To incorporate the Split Clean exercise into your workouts, you can follow these steps:
1. Warm up: Before starting any exercise, it is important to warm up your body. Perform some dynamic stretches and light cardio exercises to get your muscles warm and ready for the workout.
2. Set up the barbell: Place the barbell on the floor close to your shins. Take an overhand grip just outside your legs. Make sure your feet are shoulder-width apart.
3. Starting position: Lower your hips with the weight focused on your heels. Keep your back straight, head facing forward, chest up, and shoulders just in front of the bar. This is your starting position.
4. First pull: Begin the first pull by driving through your heels and extending your knees. Maintain the same back angle and keep your arms straight. Control the movement as you continue to lift the barbell above your knees.
5. Second pull: As the barbell approaches the mid-thigh position, start extending through your hips. In a jumping motion, accelerate by extending your hips, knees, and ankles. Focus on speed to move the barbell upward. There is no need to actively pull through your arms. At the end of the second pull, your body should be fully extended, leaning slightly back, with your arms still extended.
6. Third pull: Transition into the third pull by aggressively shrugging and flexing your arms. Keep your elbows up and out. At peak extension, pull yourself down