Target Muscles
| Basic Muscle Groups |
|---|
| Quadriceps (Main Target) |
| Upper-back |
| Hamstrings |
| Glutes |
| Lower-back |
| Biceps |
| Advanced Muscle Groups |
|---|
| Trapezius (Main Target) |
| Latissimus-dorsi |
| Erector-spinae |
| Front-deltoid |
| Side-deltoid |
| Triceps |
Difficulty
Steps
Start with the barbell on the floor and stand with your feet shoulder-width apart, toes under the bar.
Bend at the knees and hips to grip the bar with hands just outside shoulder-width apart, palms facing towards you.
In one explosive motion, lift the barbell using your legs and hips while simultaneously pulling it up with your arms.
As the barbell reaches chest height, quickly drop into a split stance, with one foot forward and the other foot back.
Stand up out of the split stance, then return to the starting position.
Benefits
The barbell split clean is an advanced Olympic weightlifting movement that targets the quadriceps, hamstrings, glutes, lower back, and biceps. It enhances explosive power, strength, and coordination.
Equipments
