Full BodyAdvanced
Split Clean
A clean received with the feet split, one forward and one back, instead of in a squat. The split catch gives front-to-back balance and suits lifters with limited squat mobility.
Primary muscles
- Quadriceps
- Glutes (Gluteus Maximus)
- Hamstrings
- Traps (Trapezius)
Secondary muscles
- Lower Back (Erector Spinae)
- Hip Flexors
- Calves (Gastrocnemius)
- Front Delts
- Forearm Flexors
- Sets
- 3–5
- Reps
- 1–3
- Rest
- 120–180s
How to perform
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.