Split Clean

1. Start with the barbell on the ground. Stand with your feet hip-width apart, and crouch down to grip the bar just outside of your legs, with palms facing you or one facing forwards and the other facing backward. Keep your back flat and chest up.

2. Begin by extending your legs to lift the bar off the ground, similar to a deadlift. As the bar passes your knees, forcefully extend your hips, knees, and ankles to generate upward momentum on the bar.

3. As the barbell ascends, quickly drop under the bar into a split stance, with one foot stepping forward and one foot back to catch the bar on your shoulders. Your front knee should be bent, and your back knee should be straight. The split stance should be wide enough to maintain balance and support.

4. The catch position involves your upper arms parallel to the floor, and the bar resting on the front of your shoulders (front rack position), with your elbows high.

5. Stand up by bringing your feet back together (either stepping the front foot back or the back foot forward) while keeping the barbell on your shoulders.

6. Return the barbell to the ground safely before attempting the next repetition.

Note: The Barbell Split Clean is a complex, explosive lift that requires proper technique and often guidance from a trained coach to perform safely and effectively. Make sure that you are comfortable with the basic clean and exercise good judgment before attempting this variant.

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