Barbell Split Clean
Gym Exercise Card
Equipment
The barbell split clean is a dynamic exercise that combines elements of powerlifting and speed training. It improves explosive power, overall strength, and coordination by engaging multiple muscle groups during the lifting and splitting motion. This exercise is beneficial for athletes looking to enhance performance in sports requiring quick and powerful movements.
How to do it
- Stand with your feet shoulder-width apart, holding the barbell in front of you with an overhand grip.
- Lower into a partial squat while keeping the bar close to your shins.
- Explosively extend your hips and knees to lift the bar.
- As the bar reaches chest height, drop into a split stance, catching the bar on your shoulders.
- Stand up fully, bringing your feet together to complete the movement.
Muscles worked
Primary Deltoid Anterior Gluteus Maximus Hamstrings Quadriceps
Secondary Gastrocnemius Trapezius Middle Fibers Trapezius Upper Fibers
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