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Barbell Split Clean

AdvancedStrengthTier T4

Pull a barbell from the floor with an overhand grip just outside the legs. Catch it on the shoulders while the feet split forward and back.

Targets: Shoulder

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at the gym

barbell

Gym

  • barbell (No safe home substitute has been reviewed yet.)

Dosage

3

Sets

6

Reps / Time

90 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand with the bar close to the shins and take an overhand grip just outside the legs.
  • Lower the hips with the weight on the heels, back flat, chest up and shoulders just in front of the bar.
  1. He stands over the barbell at the floor, gripping it overhand just outside his legs, hips lowered, back flat, chest up and shoulders just in front of the bar.

    Step 1 of 5

    Take an overhand grip just outside the legs with the hips low, back flat and shoulders just in front of the bar.

  2. He drives the barbell up off the floor through his heels, knees extending, back angle unchanged and the bar staying close to his legs.

    Step 2 of 5

    Drive through the heels, extending the knees while the back angle stays the same.

  3. He has jumped into the split, one foot forward and one back, receiving the barbell racked on his protracted shoulders with the bar lightly touching his throat.

    Step 3 of 5

    Jump and move into the split position to receive the bar on the shoulders.

  4. He stands tall with the barbell racked on his shoulders, his feet brought back together under his hips, elbows forward.

    Step 4 of 5

    Stand up out of the split and bring the feet back under the hips to finish.

  5. He stands over the barbell at the floor, gripping it overhand just outside his legs, hips lowered, back flat, chest up and shoulders just in front of the bar.

    Step 5 of 5

    Take an overhand grip just outside the legs with the hips low, back flat and shoulders just in front of the bar.

Safety Information

Pull the bar from the floor with an overhand grip just outside the legs and split the feet forward and back to receive it on the shoulders. Keep the back flat and the shoulders just in front of the bar through the first pull. Practice the split footwork with a light bar before adding load. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.