Split Clean
BarbellStrength
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The Split Clean is a dynamic bodyweight strength exercise that involves explosively jumping from a squat position into a split stance while mimicking a barbell clean motion with unloaded hands, building power and coordination. It primarily targets the glutes and back, with secondary engagement of the legs, core, and shoulders for full-body athleticism. Ideal for athletes, CrossFit enthusiasts, or anyone improving explosive strength without equipment, it enhances unilateral stability and speed.
How to Perform Split Clean
- 1Stand tall with feet hip-width apart, arms hanging relaxed at your sides, core braced, and shoulders back.
- 2Shift weight slightly forward onto the balls of your feet while hinging at the hips to lower your torso parallel to the ground, keeping your back flat and knees soft.
- 3Inhale deeply as you reach your hands forward toward the ground, sliding them down your shins with straight arms to feel a stretch in your hamstrings and back.
- 4Exhale forcefully as you explosively drive your hips forward and squeeze your glutes to thrust upright into a tall standing position, arms swinging naturally.
- 5Immediately drop into a deep lunge by stepping your right foot forward into a split stance, bending both knees to 90 degrees, with your back knee hovering just above the ground.
- 6Exhale as you powerfully push through your front heel to stand up tall, bringing your back foot forward to meet the front foot.
- 7Repeat on the opposite side by stepping your left foot forward into the lunge.
- 8**Key form tips:** Keep your chest up and back neutral throughout—avoid rounding your spine. Explode from the glutes, not the lower back. Land softly in the lunge with front knee tracking over toes. Common mistakes: Rushing the hinge (go slow), using arms to pull up (power from hips), or letting the front knee cave inward.
