Split Clean

How to perform the Split Clean

1. Set up with a clean grip over the mid-foot, hips higher than the knees, chest up and the lats tight to keep the bar close.
2. Pull smoothly through the first pull, then extend the hips and legs violently to accelerate the bar in the second pull.
3. Receive the bar on the front delts while splitting the feet into a stable lunge (one forward, one back), the older style used before the squat clean.
4. Fix the rack position in the split, step the feet together to stand tall, then lower the bar and reset.

Suggested working range: 1–3 reps. Default progression: percentage.

Common mistakes

• •Splitting into a short, narrow stance that cannot stabilize the rack position.
• •Catching with the elbows down so the bar crashes onto the wrists instead of a high, solid front rack.
• •Pulling under before the extension finishes, so the bar is caught low and forward.
• •Letting the torso pitch forward over the front knee in the split, dumping the bar off the shoulders.

Variations & alternatives

Swap in one of these when the equipment is taken or the main lift has stalled.

Barbell Back Squat

Quads · Barbell

Leg Press

Quads · Machine

Bulgarian Split Squat

Quads · Dumbbell

Goblet Squat

Quads · Dumbbell

Leg Extension

Quads · Machine