Barbell Split Clean

Note: This is just a visual reference — it may vary depending on your setup.

Strength Full Body

Full Body

Muscle Activation

Bicep · Calves · Forearms · Front Deltoid · Hamstring · Quadricep · Side Deltoid

80%

Arms

20%

Equipment

Barbell Weight Plate

Setup / Starting Position

Stand with your feet shoulder-width apart, toes pointing slightly outward.
Hold a barbell with an overhand grip (palms facing down), hands positioned slightly wider than shoulder-width apart.
Allow the barbell to hang at arm's length in front of your thighs.

Exercise Position

Lower your hips into a quarter squat position, keeping your chest up and back straight.
Explosively extend your hips, knees, and ankles to propel the barbell upwards.

Form & Performance

Pull your body under the barbell, dropping into a partial squat position.
Rapidly rotate your elbows underneath the barbell to catch it in the front rack position.