Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans
Upper Legs · Barbell
Barbell Clean and Jerk Split Squat
Barbell Clean and Jerk Split Squat is an advanced compound strength exercise that works the quads (upper legs), with the hamstrings, lower back and triceps assisting. It needs a barbell. A typical prescription is 4-5 sets of 4-8 reps, and it burns about 7.3 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Barbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 4-5 × 4-8
- Calories / min
- ≈ 7.3 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
- Glutes · gluteus maximus, gluteus mideus
- Shoulders · Deltoids
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Lower Back · Erector Spinae
- Triceps · Triceps Brachii
How to do Barbell Clean and Jerk Split Squat
- 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.
- Engage your core and slightly dip your knees. Explosively push the barbell overhead by extending your legs and arms fully.
- 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.
- 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.
Barbell Clean and Jerk Split Squat alternatives
More quads exercises
Barbell Clean and Jerk Split Squat FAQ
What muscles does Barbell Clean and Jerk Split Squat work?
Barbell Clean and Jerk Split Squat mainly works the quads in the upper legs (Quadriceps Femoris, gluteus maximus, gluteus mideus and Deltoids). The hamstrings, lower back and triceps work as secondary muscles.
What equipment do you need for Barbell Clean and Jerk Split Squat?
You need a barbell.
How many sets and reps of Barbell Clean and Jerk Split Squat should I do?
Start with 4-5 sets of 4-8 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Barbell Clean and Jerk Split Squat good for beginners?
It's rated advanced, so it's best left until you have a solid base of strength and technique.
How many calories does Barbell Clean and Jerk Split Squat burn?
About 7.3 calories per minute for a person of around 70 kg, based on a MET value of 6. Ten minutes of work is roughly 73 calories; heavier people burn more.
What is a good alternative to Barbell Clean and Jerk Split Squat?
Other exercises for the quads include Kettlebell Split Squat, Cable Split Squat, Dumbbell Split Squat and Suspension Trainer With Grips Split Squat.
For developers
Use Barbell Clean and Jerk Split Squat in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_WD4U6O" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_WD4U6O", "name": "Barbell Clean and Jerk Split Squat", "model": "male", "target": "Quads", "equipment": "Barbell", "media": { "mp4": "https://…/ex_WD4U6O/mp4-720.mp4?…", "poster": "https://…/ex_WD4U6O/poster.jpg?…" } }