Split Clean
BarbellStrength
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The Split Clean is an explosive barbell exercise where the bar is pulled from the floor and caught on the shoulders in a lunge (split) stance instead of a full front squat, building power and unilateral 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 and catch stability, it requires a barbell and suits intermediate to advanced trainees with solid pulling mechanics.
How to Perform Split Clean
- 1Position a loaded barbell on the floor. Stand with feet hip-width apart, shins close to the bar, and grip it just outside your knees with a hook or double overhand grip.
- 2Hinge at the hips and knees to set your starting position: back flat, chest up, arms straight, shoulders slightly ahead of the bar.
- 3Inhale, brace your core, and pull the slack out of the bar by engaging your lats before initiating the pull.
- 4Drive through your mid-foot to lift the bar off the floor, keeping it close to your shins as you rise to a quarter-squat position.
- 5Explosively extend your hips, knees, and ankles, shrugging the bar upward, then pull yourself underneath it—rotating your elbows around and forward to catch the bar across your front shoulders.
- 6As you catch the bar, split your feet into a lunge stance (one foot forward, one back) to absorb the load, keeping your torso upright and the bar racked securely on your shoulders.
- 7Drive through your front heel to stand up tall, stepping your feet back together with the bar still racked on your shoulders, then lower it to the floor under control.
- 8Key form tips: Keep your chest up and elbows high throughout the catch to keep the bar from rolling off your shoulders. Explode from the hips, not the arms. Common mistakes: catching the bar too high (standing tall instead of splitting), letting the front knee cave inward, or an incomplete hip extension before the pull under.
