How to Do Barbell Clean And Jerk Split Squat

Barbell Clean And Jerk Split Squat is a full body exercise using barbell, listed as advanced in the A90 Training Club catalogue.

Primary muscle

Full body

Equipment

Barbell

Difficulty

Advanced

01 / Move with control

How to perform

How to do Barbell Clean And Jerk Split Squat

  1. 01Clean the barbell from the floor to the front rack position with an explosive hip drive.
  2. 02Perform a shallow dip and drive the bar overhead while simultaneously stepping into a split stance.
  3. 03Stabilize the barbell overhead with locked elbows and the back knee hovering just above the floor.
  4. 04Step the front foot back and the back foot forward to return to a standing position with the bar still overhead.
  5. 05Carefully lower the bar back to the front rack and then to the floor.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Barbell Clean And Jerk Split Squat

Primary Stabiliser Inactive

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Primary movers

  • Chest Pushes the arms forward and across the body.
  • Core Stabilises the spine and transfers force.
  • Quads Extends the knee, driving squats, lunges and jumps.
  • Front delts Raises the arm forward and overhead.
  • Biceps Bends the elbow and curls weight toward the shoulder.

Stabilisers

  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Maintain a vertical torso during the split squat phase to ensure the power is transferred through the hips.

Same coaching engine used inside the A90 app

05 / FAQ

Barbell Clean And Jerk Split Squat questions

What muscles does Barbell Clean And Jerk Split Squat work?

Barbell Clean And Jerk Split Squat is catalogued as a full body exercise in A90 Training Club, with the full body as its primary muscle group.

How do you do Barbell Clean And Jerk Split Squat correctly?

Clean the barbell from the floor to the front rack position with an explosive hip drive. Perform a shallow dip and drive the bar overhead while simultaneously stepping into a split stance. Stabilize the barbell overhead with locked elbows and the back knee hovering just above the floor. Step the front foot back and the back foot forward to return to a standing position with the bar still overhead. Carefully lower the bar back to the front rack and then to the floor.

What is the A90 coach tip for Barbell Clean And Jerk Split Squat?

Maintain a vertical torso during the split squat phase to ensure the power is transferred through the hips.

Is Barbell Clean And Jerk Split Squat suitable for beginners?

Barbell Clean And Jerk Split Squat is rated advanced in the A90 Training Club catalogue.

What equipment do you need for Barbell Clean And Jerk Split Squat?

Barbell Clean And Jerk Split Squat uses barbell.

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