How to do a Split Clean
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Split Clean
Target muscles worked
Instructions for Proper Form
A technical variation of the clean that introduces a split leg stance during the catch phase to enhance stability, coordination, and power. This demanding movement pattern challenges the lifter to maintain balance and control while receiving the bar in a dynamic position, thereby improving athletic abilities and lifting techniques. The split stance helps distribute the weight and reduce the demand on squat depth, making it a valuable tool for lifters with mobility restrictions.
- Stand upright with your feet shoulder-width apart and slightly angled out with a loaded barbell on the ground next to your shins.
- Hinge at the hips to grab ahold of the barbell in an overhand grip shoulder-width apart.
- Maintain a neutral spine as your press through your heels to pull the barbell off the ground in a vertical path next to your body by extending your legs.
- Once the barbell passes over your mid thigh, explode your hips, knees, and ankles into extension to pull the barbell up to chest height still keeping it next to your body.
- Catch the barbell on the top of your chest by snapping your elbows underneath the bar, palms facing up, and dropping into a split stance by jumping one foot forward and foot back.
- Stand upright before lowering the barbell to the starting position.
Weight & 1 Rep Max Calculator
Average Split Clean standards by male, female, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner8reps45lbs1 Rep Max55lbs
- intermediate8reps55lbs70lbs
- advanced8reps70lbs90lbs
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Alternatives & Variations to Split Clean
1. Split Squat
53.2 mSCORESWAPPED 3 TIMESStrengthens the legs and improves balance by isolating one leg at a time. Performed by stepping one leg forward and lowering the body until the back knee nearly touches the ground, it aids in developing unilateral leg strength and stability.
2. Leg Extension
99.4 mSCORESWAPPED 3 TIMESLeg Extensions are an isolation exercise that target the quads. Due to a severe lack of isolation movements for the lower body, this is a great option for specifically targeting your quadriceps. The use of a machine restricts your range of motion, and adds some stability to the movement. This can help your focus more on exertion than stabilizing the movement. The downside to this exercise is that it places a lot of tension on your knee. Keep your weights light, and focus on pausing near the end of your range of motion.
3. Bulgarian Split Squat
91.2 mSCORESWAPPED 2 TIMESBulgarian Split Squat is a compound exercise that’s somewhere between a Squat and a Lunge. It’s a compound exercise that primarily targets your quads. By placing your back leg on a flat bench, you add some instability to the movement, while also further emphasizing your quadriceps. This is a great exercise for developing strength, power and stability in your lower body.
4. Back Squat
99.3 mSCORESWAPPED 2 TIMESBack Squat is one of the three Powerlifting movements, and one of the most common lower body exercises. It’s a great compound exercise that can help build strength and muscle mass in your leg, especially your quadriceps. It’s a staple in most fitness programs, and is often used as a metric for tracking lower body strength in general.
5. Snatch
79.9 mSCORESWAPPED 1 TIMESA technical Olympic lift that requires lifting the barbell from the ground to overhead in one swift movement. It enhances full-body strength, power, and coordination, ideal for advanced lifters focused on improving explosive movements.
6. Dumbbell Squat To Shoulder Press
98.1 mSCORESWAPPED 1 TIMESDumbbell Squat to Shoulder Press is a combination of a Dumbbell Squat and a Shoulder Press. Both pieces of this exercise are compound movements that primarily target the quads and shoulders respectively. Combining these two movements is more than just the sum of its parts. It’s a very functional movement that has tons of practical applications, especially for sports. It’s also a great starting point for anyone looking to build the strength and conditioning needed for more explosive exercises like Thrusters, or eventually Olympic lifts.
7. Side Lunge
79.4 mSCORESWAPPED 1 TIMESSide Lunge is a variation on the more standard Lunge. Similar to other Lunge variations, this compound exercise primarily targets your quadriceps. By stepping to the side instead of forward or backwards, you can further recruit smaller muscles around your hips like your Adductors (the muscle that brings your legs together).
8. TRX Cossack Squat
66.2 mSCORESWAPPED 1 TIMESThe TRX Cossack Squat is a multifaceted exercise that enhances lower body strength, flexibility, and mobility. It targets the glutes, quadriceps, and inner thighs, with a special emphasis on improving lateral movement and range of motion. The use of TRX straps aids in balance, allowing for a deeper squat and increased effectiveness.
9. Hang Power Clean
88.9 mSCORESWAPPED 1 TIMESHang Power Clean is a variation on the Clean. Similar to the Clean, this compound explosive movement targets a wide range of muscle groups. The difference between a Hang Clean and a standard Clean is the starting position. By beginning from a hang position instead of the floor, this can be an easier variation for anyone struggling with the initial pull from the floor, or for someone looking to improve aspects of their Clean after the initial pull.
10. Zercher Squat
64 mSCORESWAPPED 1 TIMESZercher Squat is a variation of the more standard Front Squat. Similar to Front Squats, this compound exercise primarily targets your quads. Unlike other squat variations, this exercise requires you to hold the barbell in the crook of your arm. This is a great way to mimic some functional applications that other squat variations may not. In addition this exercise can improve back and lower back strength to help improve other types of squats.