Barbell split clean

Category

Powerlifting

Difficulty

Pro

Equipment

Barbell

Primary muscles

Deltoids, Quadriceps Femoris, Gluteus Maximus, Gluteus Mideus

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Trapezius, Rhomboids, Erector Spinae

How to do it

1. Start in a squat position with your feet shoulder-width apart, toes pointed slightly outward. Hold the barbell with an overhand grip (palms facing down), hands placed slightly wider than shoulder-width apart. The barbell should be on the floor, close to your shins.
2. Lift the barbell off the floor by extending your hips and knees simultaneously, keeping the barbell close to your body.
3. As the barbell reaches hip level, explosively extend your hips, knees, and ankles while pulling the barbell upward. Quickly drop into a split stance, with one foot forward and the other foot back, catching the barbell at shoulder height with your elbows pointing forward.
4. Stand up by bringing your feet back together, keeping the barbell at shoulder height. Lower the barbell back to the starting position with control. Repeat for the desired number of repetitions.

Form tips

• Keep the barbell close to your body throughout the lift to maximize efficiency and control.
• Explode through your hips and knees to generate the power needed for the lift.
• Quickly transition into the split stance to catch the barbell in a stable position.