Split Clean

in Quadriceps Exercise

Main Muscle Worked: Quadriceps

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Split Clean - Exercise Guide

Step 1

Place a barbell on the floor in front of your shins. Take a hold of it using an overhand or hook grip. Keep your arms straight at this point.

Step 2

Bend your knees and lower your hips. Your weight should be focused on your heels. Keep your back straight and chest up with your shoulders parallel with the barbell. This is your starting position.

Step 3

Lift the barbell by extending your knees while keeping your back straight. As it passes your knee, do a jumping motion. This will help you lift the barbell easier all the way up.

Step 4

For the second pull, extend your hips and shrug your shoulders. Do this in a jumping motion by extending your hips, knees, and ankles at the same time. At the end of the pull, your body should be leaning slightly to the back and arms are fully extended. Ensure that the full extension should be violent and abrupt so that you don’t prolong the extension.

Step 5

As full extension is achieved, transition into the third pull by shrugging and flexing your arms aggressively with the elbows up and out.

Step 6

Receive the weight by protracting your shoulders and letting the barbell rest on it.

Step 7

As you land and receive the weight on your shoulders, your feet should be in a staggered position (one foot forward and one foot backward).

Step 8

Pause for a moment then release and slowly lower the barbell to the bottom position.

Step 9

Immediately recover by driving through your heels. Keep your torso upright and your elbows up. Bring your feet together as you return to a standing position.

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