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Split Clean

The Split Clean primarily targets your Quadriceps, with support from Calves, Forearms, Glutes, Hamstrings, Lower Back, Shoulders, Traps. It requires barbell and is best suited to intermediate lifters.

Intermediate level · Equipment: Barbell · Compound · Pull

Primary muscles: Quadriceps Secondary muscles: Calves, Forearms, Glutes, Hamstrings, Lower Back, Shoulders, Traps

How to perform Split Clean

  1. Step 1. 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.
  2. Step 2. 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.
  3. Step 3. 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.
  4. Step 4. 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.
  5. Step 5. 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.
  6. Step 6. 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 is the primary technical focus during the split catch phase?

The focus is on landing with the front shin vertical and the back knee slightly bent to ensure a stable base. This position prevents forward knee shear and allows for better weight distribution under the barbell.

Which muscle groups are primarily targeted by the split clean?

The quadriceps are the primary drivers for both the initial pull and the stabilization during the split catch. The movement also heavily engages the glutes and calves to generate vertical power.

What are the most common mistakes to avoid during this lift?

Avoid landing on a tightrope where the feet are in a straight line, as this compromises lateral stability. Do not allow the back heel to touch the floor, which can lead to improper weight distribution.

How should a beginner progress toward a full split clean?

Beginners should start with the power clean to master the pull before practicing the split footwork with a PVC pipe. Once the footwork is consistent, combine the movements with a light barbell.

What is the recommended set and rep range for developing power?

Perform 3 to 5 sets of 1 to 3 repetitions to prioritize explosive speed and technical precision. High-rep sets are generally avoided due to the high coordination demands and risk of form breakdown.

Sample sets & reps for Split Clean

  • Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
  • Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
  • Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Quadriceps exercises

  • All Fours Quad Stretch — stretch
  • Alternate Leg Diagonal Bound — other
  • Backward Drag — other
  • Bear Crawl Sled Drags — sled
  • Bench Jump — bodyweight

See all Quadriceps exercises →

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