Zirv Fitness
Strength exercise

Clean (Split)

How to do it

  1. Grip the bar just outside the shins with feet hip-width apart in a flat-back starting position.
  2. Pull the bar from the floor keeping it close to the legs until it clears the knees.
  3. Extend the hips and knees forcefully and shrug the shoulders to drive the bar upward.
  4. Split the feet fore and aft as the body drops under the bar, catching it on the shoulders with the front knee bent and the back leg extended.
  5. Press through both legs to bring the feet back together and stand the bar up to full extension.
  6. Lower the bar to the floor with control, resetting the split stance timing before the next repetition.

Muscles worked

Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises
QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises
ShouldersMuscles surrounding the shoulder joint, responsible for a wide range of arm movements. All Shoulders exercises
CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises

Related Glutes exercises

Axle Clean and PressBarbell CleanBarbell Clean and JerkBarbell Hang CleanBarbell Hang SnatchBarbell Muscle Snatch
Type
Strength
Primary muscles
Gluteus Maximus, Quadriceps, Shoulders, Core
Measured in
Reps and weight