Split Clean

This one is like a bear pouncing onto two paws at once: drive the bar up fast, then land in a split to catch it strong. The split clean builds sharp timing, full-body power, and steady footwork while asking you to move with speed and control.

Instructions

1. Stand with feet hip-width and grip the bar just outside legs.
2. Brace your core and lift the bar smoothly from the floor.
3. Drive through your legs and shrug the bar upward fast.
4. Drop under the bar and split your feet front and back.
5. Catch the bar on your shoulders with elbows high.
6. Recover your feet together and stand tall under control.

Benefits

• Builds full-body explosive power
• Improves fast footwork and timing
• Strengthens legs, hips, and shoulders
• Helps lifting speed from the floor
• Challenges balance under load

Key Points

• Keep the bar close to your body
• Drive hard through the floor
• Punch elbows up fast
• Land in a balanced split stance
• Bring feet back together smoothly

Common Mistakes

• Pulling too early with the arms
• Letting the bar drift forward
• Landing with a narrow split
• Catching with low elbows
• Rushing the recovery steps