Quadriceps
Split Clean
An Olympic lift that pulls the bar from the floor to your shoulders and receives it with the feet staggered front and back.
Primary musclesQuadriceps
Energy burned
≈ 46 kcalFor 3 × 8–12, rest 90s · ≈ 7.9 kcal/min
Estimate range 34–57 kcal (±25 %)
Muscle mass worked39 %
Effort during a set14.4 MET
Your lean mass53.5 kgBody fat estimated from BMI and age
Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.
Setup
- 1Position yourself with the bar above the middle of your feet, feet hip-width apart.
- 2Grip the bar just outside your legs, flatten your back and lift your chest.
How to perform
- 1Extend your legs and hips forcefully to send the bar upward.
- 2Shrug and bring your elbows up and around the bar.
- 3Jump your feet into a staggered stance and receive the bar on your shoulders.
- 4Bring your feet together to stand, then return the bar to the floor.
