Videos of Split cleans

[SlammaJamma]

Anyone have any videos of the pros doing split cleans? I want to start doing full cleans but my squat is pretty bad, I can hang PC close to my front squat and probably back lunge more than that. I'm pretty sure my lunge will always be a higher than my FS.

I'm looking for vids of really deep split cleans, I've seen some pics before but watching lots of videos helped me get my form down on hang cleans.

This is the best I could find on youtube: http://youtube.com/watch?v=3_MIFBmDJOo

[AusLifter06]

Why not just take some time out and focus on olympic back squats and front squats?

[crackyflipside]

http://www.chidlovski.net/liftup/web_external_modules.asp?s_module=mod_split_techni ques_1960s

Here's another link.

[SlammaJamma]

Bunch of reasons. I have focused on oly squats in the past, after spending a few months on squats and then a few weeks on lunges I was lunging close to what I was back squating. I find lunges much less taxing than full squats, and my main goal is athleticism so any excess training stress is just not worth the time I could be doing plyos, playing basketball, etc. Plus lunges seem to transfer better to jumping than squats. Also I don't plan on competing, but if I ever do I'll be limited by my jerk. The few extra inches of depth a squat gives wouldn't make a difference.

cracky that's exactly what I was looking for.

[madaozeki]

Here you go man:

http://www.chidlovski.net/liftup/web_external_modules.asp?s_module=mod_split_techni ques_1960s&lift=baszanowski

I also don't think it's worth it learning these unless you have some sort of injury or abnormality preventing you from doing squat cleans.

Work on flexibility in the low position and work up to heavy front squats. Personally, I can clean pretty close to my front squat max. Remember, recovering from a squat while doing a clean should be EASIER than trying to front squat the same weight, if your technique is good. That's because there's no eccentric portion of the squat (lowering the weight) to tire out your legs before standing back up.

[SlammaJamma]

Thanks for the vids guys.

That's strange madaozeki, I've always read that most people's squat clean is about equal to their best fs triple. I figured the stretch reflex at the bottom would help you out on a fs.

[madaozeki]

Thanks for the vids guys.

That's strange madaozeki, I've always read that most people's squat clean is about equal to their best fs triple. I figured the stretch reflex at the bottom would help you out on a fs.

It's not that most guys' (or girls') best clean is equal to their best front squat triple - rather it's that that's a decent rule of thumb as a benchmark to shoot for. I think that once you're there you have 2 choices:

1. Increase your best front squat triple so you can clean more
2. Make your technique more efficient so you can get more out of your current strength levels

Some would argue that if you're a very efficient lifter, you should be able to clean very close to your max front squat, for the reason I mentioned above. Others like to have a little 'reserve' strength left in the tank.

I personally think that if you are quick under the bar and have efficient technique, you should be able to clean your best front squat double, or even single and a half. I never do HEAVY front squat triples, in any case, and many lifters don't, so the point is kind of moot...

At the end of the day, everyone's different!! :)

[madaozeki]

Bunch of reasons. I have focused on oly squats in the past, after spending a few months on squats and then a few weeks on lunges I was lunging close to what I was back squating. I find lunges much less taxing than full squats, and my main goal is athleticism so any excess training stress is just not worth the time I could be doing plyos, playing basketball, etc. Plus lunges seem to transfer better to jumping than squats. Also I don't plan on competing, but if I ever do I'll be limited by my jerk. The few extra inches of depth a squat gives wouldn't make a difference.

cracky that's exactly what I was looking for.

Also, after reading this, I think you'd be well-served by efficiently-performed split-cleans. Besides, you'd look super bad-ass, and that alone would be worth it! :D

[Big_fuzzy]

Thanks for the vids guys.

That's strange madaozeki, I've always read that most people's squat clean is about equal to their best fs triple. I figured the stretch reflex at the bottom would help you out on a fs.

mada is spotless technically. The triple FS rule is pretty accurate. I train with a guy who is like that, real good technique, front squats 210 and cleans 202

[pyrolee]

Do you guys think the split jerk will eventually be replaced by the squat jerk?

[madaozeki]

mada is spotless technically.

I wish!! :D

[madaozeki]

Do you guys think the split jerk will eventually be replaced by the squat jerk?

Not sure... Perhaps for lifters in lighter weight classes, who seem to need every inch they can muster!

[slecontev]

Do you guys think the split jerk will eventually be replaced by the squat jerk?

No, I don't think it will ever become the mainsteam means of jerking. The base of support is too small for that much toppling over potential and it requires shoulder flexibility that most won't have unless the grip is very wide. Just IMO

[J.L.C.]

No, I don't think it will ever become the mainsteam means of jerking. The base of support is too small for that much toppling over potential and it requires shoulder flexibility that most won't have unless the grip is very wide. Just IMO

Agreed

The margin for error is really small on a squat jerk; if the bar path is anything but straight it's really hard to reign it back in. With the wider base on the split, you have some room to manoever if the bar path is a little off.

But, that's not to say I have any split jerk ability (yet!) - I miss em whether I power, squat, split, or splaut!

:p

[Baker19]

Agreed

The margin for error is really small on a squat jerk; if the bar path is anything but straight it's really hard to reign it back in. With the wider base on the split, you have some room to manoever if the bar path is a little off.

But, that's not to say I have any split jerk ability (yet!) - I miss em whether I power, squat, split, or splaut!

:p

I think that with some of the widths that people jerk with now a days (myself included) it is not far off from snatch grip so I dont see why not. But for people who keep their clean grip naw..

[ArCaNe66]

bro no offense but you would be wasting your time doing split cleans

[slecontev]

I think that with some of the widths that people jerk with now a days (myself included) it is not far off from snatch grip so I dont see why not. But for people who keep their clean grip naw..

I think you were replying to me rather than JLC since I mentioned grip width. True, wide grips lessen the need for shoulder flexibility but if you're jerking with a near snatch grip I hope you do not dislocate an elbow some day.

[Baker19]

I think you were replying to me rather than JLC since I mentioned grip width. True, wide grips lessen the need for shoulder flexibility but if you're jerking with a near snatch grip I hope you do not dislocate an elbow some day.

not that close to a snatch grip, maybe with my pinkies an inch from the rings...

[PrivateBaldrick]

Just came across a split clean in this video, a heavy one too:
http://www.youtube.com/watch?v=R3WLJNpr65o&NR=1