Barbell Split Clean

Barbell Split Clean


This exercise involves lifting a barbell from the ground to the shoulders in two separate movements, with a split stance in between. It is a full-body exercise that primarily targets the legs, back, and shoulders.

Equipment Required

Barbell Split Clean Instructions

  1. Start with the barbell on the ground in front of you, with your feet shoulder-width apart.
  2. Bend down and grip the barbell with both hands, palms facing down and hands shoulder-width apart.
  3. Stand up, lifting the barbell off the ground and bringing it to your thighs.
  4. Jump up and split your legs, with one foot forward and one foot back.
  5. As you jump, pull the barbell up to your shoulders, keeping your elbows high and your wrists straight.
  6. Lower the barbell back down to your thighs, and jump back to your starting position with your feet shoulder-width apart.
  7. Repeat the exercise for the desired number of repetitions.

Barbell Split Clean Form & Visual

Barbell Split Clean

Barbell Split Clean Benefits

  • Strengthens lower body muscles including quadriceps, hamstrings, and glutes
  • Improves core stability and balance
  • Increases bone density and joint strength
  • Boosts metabolism and burns calories
  • Enhances athletic performance and power
  • Improves overall functional movement and daily activities

Barbell Split Clean Muscles Worked

  • Quadriceps
  • Hamstrings
  • Glutes
  • Calves
  • Lower back
  • Upper back
  • Shoulders
  • Triceps
  • Forearms

Barbell Split Clean Variations & Alternatives

  • dumbbell-split-clean
  • kettlebell-split-clean
  • barbell-power-clean
  • barbell-hang-clean
  • barbell-clean-and-jerk