Quick Answer
Split Clean is a advanced olympic weightlifting exercise that targets your quadriceps, glutes and hamstrings. It uses a barbell. Start like Clean.
Video Tutorial
How to Perform the Split Clean
- 1
Start like Clean.
- 2
Perform 1st & 2nd pull.
- 3
As bar rises after triple extension, quickly move feet into split lunge stance (one foot fwd, one back).
- 4
Simultaneously pull under bar.
- 5
Catch bar in front rack position in bottom of split lunge.
- 6
Recover: Bring front foot back slightly, then back foot forward.
- 7
Stand up.
- 8
Lower bar. Repeat.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Letting knees cave inward (valgus) — track them in line with your second toe throughout the rep.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Pause at the hardest point of the rep for 1–2 seconds to eliminate momentum and build strict strength.
Alternative Exercises
If the Split Clean isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Bulgarian Split Squat
Quadriceps, Glutes • Body Only
Split Squat
Quadriceps, Glutes • Body Only
Power Stairs
Hamstrings, Glutes, Quadriceps • Other
Trap Bar Deadlift
Quadriceps, Glutes, Hamstrings • Trap Bar
Single-Leg Romanian Deadlift
Hamstrings, Glutes • Body Only
Kettlebell Clean
Shoulders, Glutes, Hamstrings • Kettlebells
Frequently Asked Questions
What muscles does the Split Clean work?
The Split Clean primarily works your quadriceps, glutes and hamstrings. Secondary muscles include the calves, forearms, lower back, shoulders, traps and core.
What equipment do I need for the Split Clean?
The Split Clean needs a barbell. You can perform it at home or at the gym as long as you have what's listed.
Is the Split Clean suitable for beginners?
The Split Clean is an advanced exercise that assumes solid form on easier variations. Beginners should work up to it through progressions rather than attempting it cold.
How many sets and reps of Split Clean should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Split Clean every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train quadriceps, glutes and hamstrings more frequently, alternate harder and easier variations and keep overall weekly volume moderate.