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Split Clean

Learn how to properly perform the Split Clean with this complete demonstration video.

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What is the Split Clean?

The Split Clean is an Olympic lifting exercise that combines power, technique, and coordination. This advanced movement primarily targets the muscles of the shoulders, legs, and back, while heavily engaging the posterior chain. Although often used by weightlifters to improve their technique and explosiveness, it can also be incorporated into fitness programs to develop overall power and strength.

How to properly perform the Split Clean

  1. Start with the barbell on the floor in front of you with a shoulder-width grip.
  2. Stand with your feet hip-width apart and lower into a quarter squat position.
  3. Explosively extend your hips, knees, and ankles to generate upward momentum.
  4. As the barbell rises, quickly drop under it by splitting your legs, with one foot stepping forward and the other stepping backward.
  5. Catch the barbell on the front of your shoulders in a split squat position.
  6. Stand up by driving through the front heel and returning to the starting position.
  7. Repeat the movement for the desired number of repetitions.

Targeted muscles and equipment

Discipline
  • Strength training
  • CrossFit
  • Weightlifting
Primary muscle
  • Full body
Mechanics type
Required equipment

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Complementary exercises

Other exercises for Full body:

Yoke WalkCrab Twist Toe TouchOne-Arm Kettlebell Split Snatch

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