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Barbell Split Clean

Explosive Olympic lift variation that pulls barbell from floor to shoulders in split stance, targeting quads, glutes, and posterior chain to build power, speed, and athletic coordination.

About Exercise

Equipment

Barbell

Difficulty

5/5 •

Primary Muscle Groups

Quads, Glutes, Hamstrings

Secondary Muscles

Abs, Obliques, Lats, Shoulders, Biceps, Forearms

Popularity Score

Goals

Power

Strength

Conditioning

Training Style

Weightlifting

Setup Requirements

Requires Rack

Requires Bench

Requires Spotter

Space Needed

Medium

Noise Level

Moderate

Muscle Breakdown

View Muscle Map

Quads

9/10

Rectus Femoris, Vastus Lateralis, Vastus Medialis

Glutes

8/10

Glute Max, Glute Medius

Hamstrings

8/10

Biceps Femoris, Semitendinosus, Semimembranosus

Lower Back

7/10

Erector Spinae

Traps

7/10

Upper Traps, Mid Traps

Calves

6/10

Gastrocnemius, Soleus

Abs

5/10

Rectus Abdominis, Transverse Abdominis

Obliques

5/10

External Obliques, Internal Obliques

Lats

5/10

Teres Major

Shoulders

4/10

Anterior Delts

Biceps

4/10

Forearms

4/10

Flexors

Programming

Typical Rep Range

1-5 reps

Rest Between Sets

120-300 seconds • Full recovery for maximal power

How to Perform

Stand with feet shoulder-width apart, bar over mid-foot. Grip bar wider than shoulders with hook grip, lower hips below shoulders, keep back flat and chest up.

Push floor away with legs, extend knees while keeping bar close to shins.
Shift knees forward under bar at mid-thigh, upright torso.
Explode hips, knees, and ankles in triple extension; shrug shoulders high.
Pull bar upward with high elbows as you jump.
Drop under bar, split feet into lunge with front knee over ankle.
Rotate elbows under to catch bar on shoulders in front rack.
Recover by driving front foot back then back foot forward to stand tall.

Coaching Tips

Form Cues

Bar close to body
Triple extension explosively
High elbows on pull
Fast split feet
Tight core brace
Drive through heels

Breathing

Inhale deeply and brace core before initiating pull; exhale during recovery to standing.

Tempo

1-0-1

Range of Motion

Bar travels from floor to shoulders; full triple extension with hips forward; split catch with front thigh parallel, back knee near ground; elbows high in rack.