Split Clean
A clean received with the feet split, one forward and one back, instead of in a squat. The split catch gives front-to-back balance and suits lifters with limited squat mobility.
Primary muscles
- Quadriceps
- Glutes (Gluteus Maximus)
- Hamstrings
- Traps (Trapezius)
Secondary muscles
- Lower Back (Erector Spinae)
- Hip Flexors
- Calves (Gastrocnemius)
- Front Delts
- Forearm Flexors
- Sets
- 3–5
- Reps
- 1–3
- Rest
- 120–180s
How to perform
Main muscles working (thicker lines)
Starting position
Stand with the bar over the mid-foot and feet under the hips, grip just outside the legs, hips down, chest up and shoulders just in front of the bar.
Push through the floor to lift the bar past the knees, holding the back angle.
At mid-thigh, jump: extend the hips, knees and ankles hard.
Shrug and pull under, turning the elbows round as you drive the feet into a split.
Receive the bar in the rack with the front shin near vertical and the back knee bent.
Step the front foot back halfway, then the back foot forward, to stand with the feet together.
Breathing: Inhale and brace before the pull, hold it through the catch, and exhale once standing.
Coaching tips
Punch the feet apart
Torso tall in the split
Front foot back first
Common mistakes
Split too narrow, like a tightrope
Front knee drifting past the toes
Back leg locked straight
Recovering back foot first
Safety notes
Drill the split footwork with an empty bar first.
Use bumper plates and a clear platform.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.