Barbell Split Clean

HOW TO DO IT

1. 1Grip the bar just outside your legs with an overhand grip and flat feet.
2. 2Drive through your heels to extend your knees while keeping your back angle constant.
3. 3Explosively extend your hips and shrug your shoulders as the bar passes your thighs.
4. 4Pull your body down under the bar while splitting one foot forward and one back.
5. 5Catch the bar on your front shoulders with your elbows high and torso upright.
6. 6Stand up by bringing your feet together and stabilizing the weight.

COMMON MISTAKES

• Bending the arms too early during the first pull from the floor.
• Swinging the bar away from the body instead of pulling it vertically.
• Landing with both feet flat or failing to achieve a deep enough split.
• Allowing the elbows to drop when catching the bar on the shoulders.

TIPS

• Keep the bar close to your shins and thighs throughout the entire pull.
• Think of jumping vertically before punching your feet into the split position.
• Punch your elbows up and forward immediately upon receiving the bar.
• Drive through the heel of the front foot and the toe of the back foot.

SAFETY

• Ensure the bar lands securely on the front deltoids to avoid throat compression.
• Maintain a rigid torso to prevent lower back hyperextension during the catch.

DETAILS

Muscles

Full Body

Equipment

Barbell

Type

Strength Training

Difficulty

Intermediate

Tracked as

Weight & Reps

TECHNIQUE

Base movement

Split clean

Load position

Front rack

Arms

Both

Legs

Alternating

Hand orientation

Pronated (palms down / away)

Grip width

Shoulder-width

Body position

Standing

Stance

Staggered / split