Split Clean
How to do the Split Clean with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Quads
Calves, Forearms, Glutes, Hamstrings, Lower Back, Shoulders, Traps
Barbell
How to do the Split Clean
- 1
With a barbell on the floor close to the shins, take an overhand grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position.
- 2
Begin the first pull by driving through the heels, extending your knees. Your back angle should stay the same, and your arms should remain straight. Move the weight with control as you continue to above the knees.
- 3
Next comes the second pull, the main source of acceleration for the clean. As the bar approaches the mid-thigh position, begin extending through the hips. In a jumping motion, accelerate by extending the hips, knees, and ankles, using speed to move the bar upward. There should be no need to actively pull through the arms to accelerate the weight; at the end of the second pull, the body should be fully extended, leaning slightly back, with the arms still extended.
- 4
As full extension is achieved, transition into the third pull by aggressively shrugging and flexing the arms with the elbows up and out. At peak extension, aggressively pull yourself down, rotating your elbows under the bar as you do so.
- 5
Receive the bar with the feet split, aggressively moving one foot forward and one foot back. The bar should be racked onto the protracted shoulders, lightly touching the throat with the hands relaxed. Continue to descend to the bottom position, which will help in the recovery.
- 6
Immediately recover by driving through the heels, keeping the torso upright and elbows up. Bring the feet together as you stand up.
Log it, see it on your body.
Every Split Clean set you log feeds Ascend's anatomy heatmap, so your quads volume is visible at a glance, and counts toward your bodyweight-strength tier.
More quads exercises
Split Clean: common questions
What muscles does the Split Clean work?
The Split Clean primarily works the Quads. It also recruits the Calves, Forearms, Glutes, Hamstrings, Lower Back, Shoulders and Traps as supporting muscles.
Is the Split Clean suitable for beginners?
The Split Clean is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
What equipment do I need for the Split Clean?
To do the Split Clean you'll need a barbell.
Is the Split Clean a compound or isolation exercise?
The Split Clean is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Split Clean with correct form?
With a barbell on the floor close to the shins, take an overhand grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position. Follow the full step-by-step above for the complete movement.
Log your Split Clean sets, free.
Waitlist members get TestFlight + Play Store internal-track invites and a founder badge on their profile.
The app is free. Club adds the coach, leagues and analytics.
Core tracking stays free forever, the climb, streaks, logging and your league tiers. Club is for when you want the full coach, worldwide competition and the depth, at about the price of one coffee a month.
14-day free trial · no card to start
| Free | Club | |
|---|---|---|
| Tracking, the climb and streaks | ||
| Per-set logging, PR detection, wearables | ||
| Muscle-league tiers | ||
| The AI coach | nudges | Full conversation |
| Worldwide leagues and challenges | , | |
| PR projections and deep analytics | , | |
| Unlimited crews | , | |
| Themes, export and higher AI limits | , |