Barbell Split Clean

Expert Advice

The split position requires good coordination and balance. Focus on a quick split and a solid catch position, keeping the front shin vertical and the back knee slightly bent.

How-to-do Steps

Start with the barbell on the ground and stand with feet hip-width apart.
Bend at the hips and knees, and grip the bar with an overhand grip just outside your legs.
Lift the bar by extending your hips and knees, keeping the bar close to your body.
As the bar approaches your thighs, explosively extend your body and pull yourself under the bar.
Split your legs quickly, with one foot stepping forward and the other back, catching the bar in the front rack position.
Stand up by bringing your feet back together to complete the lift.