Split Clean

Instructions

With a barbell on the floor close to the shins, take an overhand grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position.
Begin the first pull by driving through the heels, extending your knees. Your back angle should stay the same, and your arms should remain straight. Move the weight with control as you continue to above the knees.
Next comes the second pull, the main source of acceleration for the clean. As the bar approaches the mid-thigh position, begin extending through the hips. In a jumping motion, accelerate by extending the hips, knees, and ankles, using speed to move the bar upward. There should be no need to actively pull through the arms to accelerate the weight; at the end of the second pull, the body should be fully extended, leaning slightly back, with the arms still extended.
As full extension is achieved, transition into the third pull by aggressively shrugging and flexing the arms with the elbows up and out. At peak extension, aggressively pull yourself down, rotating your elbows under the bar as you do so.
Receive the bar with the feet split, aggressively moving one foot forward and one foot back. The bar should be racked onto the protracted shoulders, lightly touching the throat with the hands relaxed. Continue to descend to the bottom position, which will help in the recovery.
Immediately recover by driving through the heels, keeping the torso upright and elbows up. Bring the feet together as you stand up.

Frequently asked questions

What muscles does the Split Clean work?

Split Clean primarily targets the Quadriceps. It also engages the Calves, Forearms, Glutes, Hamstrings, Lower Back, Shoulders, Traps as secondary muscles. This makes it an effective olympic weightlifting exercise for building quadriceps development.

What equipment do I need for the Split Clean?

You will need a barbell to perform the Split Clean. Make sure the equipment is set up properly and at the appropriate weight before starting.

Is the Split Clean suitable for beginners?

The Split Clean is an intermediate exercise. You should have a solid foundation of basic olympic weightlifting movements before attempting it. If you're new to training, start with simpler variations and progress to this exercise as your form and strength improve.

Is the Split Clean a compound or isolation exercise?

The Split Clean is a compound exercise, meaning it works multiple joints and muscle groups simultaneously. Compound movements are efficient for building overall olympic weightlifting and are typically performed earlier in a workout when you have the most energy.

How many sets and reps should I do for the Split Clean?

Start with 3-4 sets of 8-12 reps. Adjust the weight so the last 2-3 reps of each set are challenging but achievable with good form. Rest 60-90 seconds between sets.

What are good alternatives to the Split Clean?

Good alternatives include the All Fours Quad Stretch, Alternate Leg Diagonal Bound, Backward Drag. These exercises target similar muscle groups (Quadriceps) and can be substituted based on available equipment or training preference.

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