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Quadriceps · Advanced

Barbell Split Clean

Clean received on the shoulders in a fore-aft split stance rather than a squat.

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Barbell Split Clean demonstration

Exercise overview

Training details

QuadricepsGlutesHamstringsCalvesUpper BackShouldersCore

Equipment

Barbell

Sets × reps

3 × 3

Rest

2 min

How to perform it

Step-by-step instructions

  1. 01Set up over the bar with a clean-width grip, feet under your hips, back braced, and shoulders slightly forward.
  2. 02Lift the bar close to your body, then extend your hips and knees powerfully as it reaches the upper thighs.
  3. 03Pull yourself under the rising bar while moving one foot forward and the other backward into a split stance.
  4. 04Receive the bar on your shoulders with high elbows and both knees bent to stabilize the catch.
  5. 05Recover by stepping the front foot back and the rear foot forward, then lower the bar safely.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationBarbell Power CleanRelated variationAxle Bar Power CleanRelated variationBarbell Power Clean from Blocks

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteSquat JumpComparable substituteAxle Bar Continental CleanComparable substituteBarbell Clean & JerkComparable substituteDumbbell Back Kick with Overhead Press

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