Split Clean

The split clean combines explosive lifting with a powerful split-leg receiving position.

Instructions

1. Start with the bar over midfoot and grip it just outside your legs.
2. Keep your chest up, back straight, and drive through your heels to begin the lift.
3. As the bar passes your knees, explode upward by extending your hips, knees, and ankles.
4. Shrug and bend your elbows to pull yourself under the bar.
5. Catch the bar on your shoulders while moving one foot forward and one foot back into a split.
6. Stand upright by bringing your feet together to complete the lift.