Exercise library · Quads
Barbell Split Clean
The Barbell Split Clean is a barbell exercise that targets the quads, with the glutes assisting. Follow the 7 steps below and watch the demo to check your form.
Step by step
- Stand with feet hip-width apart and grip the barbell just outside shoulder width.
- Hinge at the hips and pull the bar upward explosively while extending your hips and knees.
- Drop quickly into a split stance and catch the bar on your shoulders.
- Stabilize the barbell in the front rack position.
- Bring your feet back to center after securing the bar.
- Maintain an upright torso throughout the lift.
- Lower the bar with control and repeat.
Related exercises
One of 800 exercises in Bravel
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