Clean it and catch in a split stance.
Hit a clean split with both knees bent, don't lunge so far your back knee slams the floor.
The Split Clean is a Quads-first movement, with Shoulders, Glutes working as the supporting cast. Track it consistently and you'll see exactly how it feeds your quads volume for the week.
The Split Clean primarily works the Quads with Shoulders, Glutes assisting.
Pick a weight where you finish each set with 1 to 2 clean reps left in the tank. Own the top of your rep range before adding weight.
For most lifters 3 to 4 working sets. Pick the rep range that fits your goal and progress the load when the top of the range feels owned.
