Split Clean

Legs · Barbell

How to do it

Clean setup: bar against your shins, overhand grip outside your legs, hips down and back flat. Pull and extend hard and, as you drop under, **split your feet** — one forward, one back — receiving the bar on your delts with high elbows. Recover by bringing the feet together, front foot first. Splitting lets you get low without needing deep-squat mobility. The classic mistake is recovering with the back foot first and losing your balance forward.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Calves, Forearms, Glutes, Back, Shoulders

See all 907 exercises