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Barbell Split Clean

Barbell Split Clean

The Barbell Split Clean is a dynamic compound exercise that targets multiple muscle groups in your body, making it a great choice for anyone looking to improve their strength, power, and overall athleticism. This exercise combines elements of the traditional Olympic clean and jerk movement with a split stance, adding an extra challenge for your coordination and stability. To perform the Barbell Split Clean, you'll need a barbell and an appropriate amount of weight. Start with your feet shoulder-width apart and the barbell positioned on the floor in front of you. With a strong grip on the bar, hinge at the hips and knees, keeping your back straight and your chest lifted. Explosively extend your hips, driving the barbell upward as you simultaneously drop into a partial squat. Here's where the split stance comes into play - as the barbell reaches its maximum height, quickly drop your body underneath it and split your legs into a lunge position, with one foot forward and the other foot behind you. At the same time, catch the barbell on your shoulders with your elbows up and your core engaged. Make sure to maintain proper form and control throughout the movement to avoid injury. The Barbell Split Clean primarily targets your quadriceps, hamstrings, glutes, and calves, while engaging your upper body muscles, such as your shoulders, trapezius, and forearms. It also activates your core muscles for stability and balance. Incorporating this exercise into your routine will not only help you build strength and power but also improve your explosiveness and agility. Remember, before attempting any new exercise, it's important to consult with a fitness professional to ensure proper form and technique. Start with light weights and gradually increase the load as you become more comfortable and confident with the movement. Always listen to your body and make modifications as necessary to avoid overexertion or strain. The Barbell Split Clean can be a challenging yet rewarding exercise to add to your fitness regimen, helping you take your training to the next level.


  • Start by standing with your feet shoulder-width apart, holding a barbell in front of your thighs with an overhand grip.
  • Bend your knees and lower your body down into a lunge position, keeping your back straight and core engaged.
  • As you lower down, simultaneously lift the barbell up towards your shoulders by explosively extending your legs and hips.
  • As the barbell reaches shoulder height, quickly drop down into a split stance by extending one leg forward and the other leg back.
  • Catch the barbell on the front of your shoulders with your elbows high, and your front knee bent at a 90-degree angle.
  • Hold this split position for a moment, then push through your front heel to return to a standing position.
  • Lower the barbell back down to the starting position in a controlled manner.
  • Repeat the movement for the desired number of reps, then switch legs and repeat.

Tips & Tricks

  • Focus on proper form and technique to avoid any potential injuries.
  • Gradually increase the weight to challenge your muscles and improve strength.
  • Engage your core throughout the movement to stabilize your body.
  • Ensure a full range of motion by keeping the front knee aligned with the ankle.
  • Incorporate explosive movements to increase power and speed.
  • Take adequate rest between sets to allow for muscle recovery.
  • Include variation in your workouts by alternating the front and back leg split.
  • Pair the barbell split clean with other compound exercises for a full-body workout.
  • Don't forget to warm up before starting your workout to prepare your muscles and joints.
  • Fuel your body with a balanced diet that includes enough protein to support muscle growth and repair.


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