Split Clean
10 reps
Pull the bar to your shoulders and catch it in a split stance.
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QUADS
Split Clean
The split clean is a technical clean variation where you receive the bar in a split-leg stance instead of a squat. Landing in that lunge-like position adds stability and reduces how deep your squat needs to be, which helps lifters with limited mobility. It develops power, coordination, and precise timing under the bar.
How to do it
- 1
Stand with feet shoulder-width apart and slightly turned out, bar on the floor against your shins.
- 2
Hinge at the hips and grip the bar overhand at shoulder width.
- 3
Keep a flat back and push through your heels to pull the bar up along your body.
- 4
Once the bar clears mid-thigh, explosively extend your hips, knees, and ankles to accelerate it to chest height.
- 5
Snap your elbows under the bar and split your feet, one forward and one back, to catch it on your shoulders.
- 6
Bring your feet together to stand tall, then lower the bar to the start.