On Weightlifting: A Personal View

Chapter 4

ON THE BENEFITS OF SUBORDINATE EXERCISES

BOTH IN REGARDS TO THE DEVELOPMENT OF THE BODY AS WELL AS THE WELL-BEING OF THE MIND

BY DONNY SHANKLE CPT

“Familiarity Breeds Contempt.” Anonymous

 

55

Split Cleans

Weightlifter Mie Yoshinaga practices Split Cleans

 

“The easiest is the clean, second the snatch, and lastly the jerk.” This is a direct quote from coach Ivan Abajiev and it is very true. Sure, you will have some very naturally talented jerkers out there but, for the most part this is the one lift you will devote most of your time perfecting in the gym. The split clean does not train the clean but is a jerk exercise. This is the only subordinate exercise listed I have not done myself in training but can see its value enough to talk about it. You must attack the jerk from every angle intelligently to become proficient at it. What the split clean teaches you is to get your back knee down during a jerk. Jerking on a straight rear leg will leave the bar out in front every time causing you to miss. The subordinate exercise permits you to train your footwork with a heavy weight while saving the shoulders.

I recommend you train the exercise from above the knee to save the back and focus on your “split” command. Each repetition you do focus on “receiving” the bar with 50% of your body-weight on each foot. The lead foot must slap the platform completely flat footed, and the rear heel at the same time must be off the floor and turned out with each rep. This turning of the heel allows you to drop your knee. Remember, the thing you are training during this exercise is bringing the back knee down with each repetition. If you are not doing this then come down in weight and correct yourself.

REPS: 2-3

SETS: 5

ADVANCED WAY: N/A

DURATION: 15 minutes

PLACEMENT IN TRAINING: At the completion of a weeks training, typically on a Saturday, is when I would advise doing the exercise and I would make it first on your list for the days training.