Barbell Split Clean

Muscles worked

Setup

1. Stand with feet hip-width apart, shins 1-2 inches from the barbell.
2. Hinge at the hips and grip the bar slightly wider than shoulder-width with an overhand grip.
3. Position your shoulders slightly over the bar, keep your chest up, and flatten your back to create full-body tension.
4. Engage your lats to pull the bar tight against your shins.

How to do it

1. Drive through the mid-foot to pull the bar smoothly to knee height, keeping your back angle constant (First Pull).
2. Once the bar clears the knees, explosively extend your hips, knees, and ankles while shrugging your shoulders upward (Triple Extension).
3. Pull your body under the bar while jumping your feet into a split stance—one foot forward and one foot back—landing with both feet simultaneously.
4. Catch the bar on the front of your shoulders (front rack) with elbows pointed forward, then recover by stepping the front foot back halfway, followed by the back foot forward to stand tall.

Form checklist

• Keep the bar as close to the body as possible throughout the entire movement.
• Ensure the front shin is vertical and the back heel is elevated in the split catch.
• Maintain a rigid, upright torso during the catch to prevent the weight from pulling you forward.
• Exhale forcefully during the explosive extension and catch phase.

Pro tips

• Focus on 'punching' your elbows forward quickly during the catch to create a solid shelf on your deltoids.
• Alternate which leg you lead with in the split on every rep or set to ensure balanced hip and leg development.
• Think about pulling yourself down under the bar rather than just pulling the bar up to your chest.

Make it harder

• Perform the movement from a 'Hang' position (starting with the bar at mid-thigh) to remove momentum and increase the demand for hip explosiveness.
• Decrease the transition time between the pull and the split to improve reactive power and speed.

Frequently asked

What muscles does the barbell split clean work?

The barbell split clean primarily targets the calves, glutes, hamstrings, lats, pectorals, quadriceps, serratus anterior, and trapezius, and also works the erector spinae as secondary muscles.

What equipment do you need for the barbell split clean?

The barbell split clean uses barbell and weight plate.

Is the barbell split clean good for beginners?

The barbell split clean is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Barbell Snatch From BlocksAdvanced · adductors, calves, glutes, hamstrings, lats, quadriceps, serratus anterior, and trapezius
• Kettlebell ThrusterIntermediate · adductors, calves, deltoids, glutes, hamstrings, pectorals, quadriceps, and serratus anterior
• Power Clean ThrusterAdvanced · adductors, glutes, hamstrings, pectorals, quadriceps, serratus anterior, and trapezius
• Power Sled Rear DragIntermediate · adductors, calves, glutes, hamstrings, lats, quadriceps, and trapezius