Barbell clean and jerk split squat

Category

Powerlifting

Difficulty

Pro

Equipment

Barbell

Primary muscles

Quadriceps Femoris, Gluteus Maximus, Gluteus Mideus, Deltoids

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Erector Spinae, Triceps Brachii

How to do it

1. Lean with your feet shoulder-width apart, holding a barbell with an overhand grip. Clean the barbell to your shoulders by explosively lifting it from the floor, shrugging your shoulders, and rotating your wrists so the bar rests on your shoulders with your elbows pointing forward.
2. Engage your core and slightly dip your knees. Explosively push the barbell overhead by extending your legs and arms fully.
3. Step into a split squat position by moving one leg forward and the other leg back, lowering your body until your back knee nearly touches the floor. Ensure your front knee tracks over your toes and your back knee is bent.
4. Push through the heel of your front foot to stand back up, bringing your feet together while keeping the barbell overhead. Carefully lower the barbell back to the starting position. Repeat for the desired number of repetitions, alternating the leg that steps forward for each rep.

Form tips

• Move explosively but with control to ensure proper form and maximize muscle engagement.
• Ensure your knees track over your toes to prevent knee injuries and maintain proper alignment.
• Keep your chest up and back straight throughout the movement to maintain proper posture.