Split Clean

What it is

This dynamic barbell movement combines a powerful pull from the floor with a swift receiving position. You will primarily engage your quadriceps, while also actively working your calves, forearms, glutes, hamstrings, lower back, shoulders, and traps. It challenges your coordination, strength, and explosive power.

Technique tips

• Keep your shoulders slightly in front of the bar in the starting position.
• Initiate the pull powerfully by driving through your heels.
• Extend your hips, knees, and ankles explosively to accelerate the bar.
• Aggressively shrug and pull yourself under the bar with elbows up.
• Receive the barbell by splitting your feet and catching it on your shoulders.
• Recover by driving upwards through your heels, keeping an upright posture.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.