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Advanced
- Difficulty
- Advanced
- Movement type
- Strength
- Primary muscles
- Shoulders Glutes Quadriceps
- Secondary muscles
- Lower back Biceps Triceps
- Equipment
- Barbell
Barbell Clean and Jerk Split Squat
4 steps Updated 29/08/2026
Barbell Clean and Jerk Split Squat is a free weights exercise targeting Quadriceps (Quadriceps Femoris), Glutes (gluteus maximus, gluteus mideus) using Barbell.
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How to perform it
- 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.
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Variations and related exercises
4 Corners Curtsy
Archer Step Back
Archer Stepback
Barbell Clean and Jerk
Last updated: 29/08/2026
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Barbell Clean and Jerk Split Squat
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