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Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Primary muscles
- Shoulders Glutes Quadriceps
- Secondary muscles
- Lower back Trapezius Biceps
- Equipment
- Barbell
Barbell Split Clean
4 steps Updated 29/08/2026
Barbell Split Clean is a free weights exercise targeting Shoulders (Deltoids), Quadriceps (Quadriceps Femoris), Glutes (gluteus maximus using Barbell.
Step by step
How to perform it
- Start in a squat position with your feet shoulder-width apart, toes pointed slightly outward. Hold the barbell with an overhand grip (palms facing down), hands placed slightly wider than shoulder-width apart. The barbell should be on the floor, close to your shins.
- Lift the barbell off the floor by extending your hips and knees simultaneously, keeping the barbell close to your body.
- As the barbell reaches hip level, explosively extend your hips, knees, and ankles while pulling the barbell upward. Quickly drop into a split stance, with one foot forward and the other foot back, catching the barbell at shoulder height with your elbows pointing forward.
- Stand up by bringing your feet back together, keeping the barbell at shoulder height. Lower the barbell back to the starting position with control. Repeat for the desired number of repetitions.
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Variations and related exercises
4 Corners Curtsy
Archer Step Back
Archer Stepback
Barbell Clean and Jerk
Last updated: 29/08/2026
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Barbell Split Clean
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