Split Clean
Split Clean is a olympic weightlifting - split clean exercise involving Quadriceps. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Quadriceps
- Secondary muscles
- Gastrocnemius, Soleus, Forearm muscles, Gluteus maximus, Hamstrings, Erector spinae, Deltoid, Trapezius
- Exercise type
- Olympic weightlifting - split clean
Exercise technique
- Start
Take a clean grip on the bar close to your shins.
- First pull
Push the floor away and keep your arms extended as you bring the bar above your knees.
- Second pull
Rapidly extend your hips and knees when the bar reaches your thighs.
- Elbow turnover
Rotate your elbows forward as you move under the bar.
- Split
Move one foot forward and the other backward, catching the bar on the front shoulder shelf.
- Balance
Soften your front and rear knees and maintain lateral width in the split.
- Recover
Keep the bar stable and bring your feet together with small steps to stand upright.
Key technique points
- Catch the bar on the shoulder shelf.
- Choose your split direction in advance.
- Do not place your feet on a single line.
- Raise your elbows forward.
- Keep your chest upright.
- Bring your feet together with balance.
Common mistakes
Catching in a squat
Do not turn the split variation into a standard clean.
Narrow split
Do not eliminate your lateral base of support.
Low elbows
Do not carry the bar on your wrists.
Bar moving forward
Do not run forward to catch the bar.
Straight rear knee
Do not increase impact by locking your rear leg rigidly.
Rushing the recovery
Do not bring your feet together before the bar settles into the rack position.
Frequently asked questions
Split Clean: why is “Catching in a squat” a mistake?
Do not turn the split variation into a standard clean.
Split Clean: why is “Narrow split” a mistake?
Do not eliminate your lateral base of support.
Split Clean: why is “Low elbows” a mistake?
Do not carry the bar on your wrists.
Split Clean: why is “Bar moving forward” a mistake?
Do not run forward to catch the bar.
Split Clean: why is “Straight rear knee” a mistake?
Do not increase impact by locking your rear leg rigidly.
Split Clean: why is “Rushing the recovery” a mistake?
Do not bring your feet together before the bar settles into the rack position.
What should I focus on when doing Split Clean?
Catch the bar on the shoulder shelf. Choose your split direction in advance. Do not place your feet on a single line. Raise your elbows forward. Keep your chest upright. Bring your feet together with balance.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.