Split Clean 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Quads
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Barbell
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Split Clean is an explosive exercise that primarily targets the quads while engaging multiple muscle groups, including the abs, adductors, biceps, calves, glutes, and hamstrings. This movement begins with a barbell placed on the ground, which is then lifted using a powerful, coordinated effort that combines a clean pull with a split stance. As the barbell is brought up, the lifter quickly drops into a split position, with one leg forward and the other back, before catching the barbell in a rack position. The Split Clean helps build strength, power, and stability, making it effective for improving overall athletic performance.
How to Perform
Begin by placing the barbell over the area where your shoelaces tie, ensuring it is not touching your shins.
Stand with your feet shoulder-width apart, slightly rotating your toes outward. Position your hands just outside of shoulder width on the bar.
Lower your hips and keep your chest lifted, maintaining a neutral spine while gazing forward.
Push through the floor to initiate the lift, ensuring the bar stays close to your body as you drive your knees back.
Once the bar passes your knees, bring your knees forward into a powerful stance with your torso upright.
With an explosive motion, jump vertically while aggressively shrugging the barbell upwards.
As the bar reaches shoulder height, quickly split your legs into a jerk position and rotate your elbows around the bar, ensuring they face forward.
Catch the bar on your shoulders in the front rack position, with your hands placed outside of your shoulders.
Reverse the motion by rotating your elbows back around the bar, extending your arms, and lowering the bar to the crease of your hips before bringing it back down to the floor.
Repeat the movement for the desired number of reps, ensuring each repetition is controlled and precise.
Tips
Olympic lifting focuses on technique and efficiency rather than relying solely on raw strength.
In the clean, the starting position typically involves the hips being a bit lower compared to the snatch due to the difference in hand placement.
To help refine the movement pattern, follow this simple progression for the clean:
Start position
Push knees back
Push knees forward
Jump and shrug
Remember the phrase "slow off the floor, fast into the hips" to guide the movement.
Aim for a vertical path in the lift. Focus on moving upward, rather than pushing the hips forward.
Prior to learning the clean, it’s beneficial to work on front squats and Romanian deadlifts (RDLs) to build strength in the hinge and front rack positions.
When starting the clean, it’s best to practice from the hang (mid-thigh level) to develop proper form and control.
The angle of your toes may vary from person to person—experiment to find the position that feels most comfortable and natural for you.
Ensure that you’re driving through the entire foot during the lift, making contact with three key points: the big toe, little toe, and heel.
How Not to Perform
Avoid Using Momentum: Do not rely on swinging or jerking your body to lift the bar. This can cause unnecessary strain on your muscles and lead to poor form. Focus on controlled, smooth movements to engage the target muscles effectively.
Do Not Overextend the Hips: Avoid pushing your hips too far forward during the lift. This can throw off your balance and shift focus away from your quads. Keep the movement vertical, driving up rather than pushing the hips forward.
Don’t Let the Bar Drift Away from Your Body: If the bar moves too far from your body, it can reduce efficiency and lead to strain on your back. Always keep the bar close to your body, especially as it passes your knees and during the jump and shrug phase.
Avoid a Shallow Catch Position: Catching the bar too high on your shoulders or not getting low enough into the split position can compromise stability and control. Make sure you drop into a deep enough split stance and properly rack the bar on your shoulders.
Don’t Rush the Initial Pull: Starting the lift too quickly can result in poor posture and ineffective use of the quads. Focus on a slow, controlled pull off the floor, ensuring your hips and shoulders rise together before driving your knees forward.
Don’t Overextend the Elbows: Avoid hyperextending your elbows when you catch the bar. The elbows should rotate around the bar and face forward, but don’t push them too far back, which could strain the shoulder joints.
Don’t Let the Feet Land Too Narrow or Wide: If your feet land too close together or too far apart in the split position, you may lose balance and stability. Find a comfortable and stable position where your feet are at an appropriate width for your body.
Avoid Lifting with the Back: Focusing too much on the lower back rather than the legs can lead to strain and injury. Keep the focus on driving through your legs, especially the quads, and avoid overreliance on the lower back to pull the bar.
Do Not Ignore Core Engagement: A weak core can lead to poor posture and increased risk of injury. Keep your core tight throughout the movement, especially when you catch the bar, to stabilize your torso and protect your lower back.
Don’t Neglect Foot Position: Landing on the toes or heels instead of the whole foot can reduce balance and force transmission. Ensure that you maintain three points of contact with the floor: the big toe, little toe, and heel. This helps you stay grounded and transfer energy efficiently.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
