How to do a Split Clean
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Split Clean
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.
Fitbod workout plans
Take the guesswork out of training.
Follow a personalized plan that adapts as you get stronger.
Generate My PlanWeight & 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
Enter your stats to calculate your Reps & Weight
Alternative Exercises to Split Clean
1. Split Squat
53.2 mSCORESWAPPED 7 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. Tire Flip
81.4 mSCORESWAPPED 3 TIMESTire Flip is a compound, explosive exercise that targets a wide range of muscle groups including the glutes, hamstrings, back, shoulders, and arms. This exercise is great for building strength, power, and coordination. The large, awkward shape of the tire adds instability to the movement, making it more challenging than more conventional forms of strength training such as deadlifts or squats.
- Intermediate
- Quads
- Tire
3. Bulgarian Split Squat
91.2 mSCORESWAPPED 3 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. Weighted Wall Sit
39.2 mSCORESWAPPED 2 TIMESWeighted Wall Sit is a variation on the more standard Wall Sit. Like Wall Sit, this is an isometric exercise that targets your quads, glutes, and hamstrings. By holding weight during the exercise, you add more resistance, which can help build additional strength and endurance in your lower body. This is a great exercise for improving muscular endurance and stability.
- Intermediate
- Quads
6. Clean and Press
65.9 mSCORESWAPPED 2 TIMESA dynamic compound lift that marries the clean with an overhead press, engaging the legs, core, shoulders, and arms to improve overall strength and power. Starting with the clean to bring the barbell from the ground to a front rack position, it transitions into a press to lift the weight overhead. This exercise not only builds muscle mass across major muscle groups but also enhances athletic performance by teaching the body to move weights efficiently through different planes of motion.
7. Hang Clean
73.3 mSCORESWAPPED 2 TIMESFocuses on explosive power and coordination, targeting the legs, hips, and shoulders. Performed by lifting the barbell from the hanging position to the shoulders in one fluid motion, it develops functional strength and improves athletic performance.
8. 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.
9. 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.
10. 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.