Split Jerk Clean
Explosive split jerk clean
LegsAdvancedPowerClean And Jerk
At a glance
| Muscles worked | Primary: Legs, shoulders, and core |
|---|---|
| Muscle group | Legs |
| Difficulty | Advanced |
| Type | Power · Clean And Jerk |
| Sets & reps | 6 sets × 3-5 reps |
| Estimated calories burned | ~65 kcal |
How to do it
- Step 1: Clean bar to shoulders
- Step 2: Dip slightly
- Step 3: Drive explosively
- Step 4: Split into lunge
- Step 5: Stand tall
Equipment
- Barbell optional
Coaching tips
Benefits
Explosive split jerk clean
Common mistakes
Poor bar path
Make it harder
Heavier weight
Make it easier
Push press
Breathing
Explosive exhale
Build a workout with this exercise
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Beginner · 3 sets × 10-12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.