Split Clean

Technique

How to perform Split Clean

1. Set the bar close to your shins and take an overhand or hook grip just outside your legs.
2. Bend your hips and knees into the clean start, brace your trunk and balance over your whole feet.
3. Lift the bar close to your legs, then accelerate it by rapidly extending your hips, knees and ankles.
4. Keep the arms long during the drive, then pull yourself under and turn the elbows through to receive the bar on the fronts of the shoulders.
5. Move one foot forward and the other back, landing with both knees bent and the rear knee clear of the floor.
6. Stabilize the front rack with the torso controlled, using a split depth you can recover from.
7. Recover by bringing the front foot partway back and the rear foot forward, then stand with the feet aligned.
8. Return the bar to the floor using your practiced reset before the next repetition.

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus, Vastus Lateralis, Vastus Medialis, Trapezius.