How to Do Barbell Split Clean

Barbell Split Clean is a full body exercise using barbell, listed as advanced in the A90 Training Club catalogue.

Primary muscle

Full body

Equipment

Barbell

Difficulty

Advanced

01 / Move with control

How to perform

How to do Barbell Split Clean

  1. 01Setup with feet hip-width apart and grip the barbell just outside the knees with a flat back.
  2. 02Pull the barbell explosively by extending the hips and knees, shrugging at the top of the stroke.
  3. 03Drop rapidly under the bar, splitting the feet into a lunge position with one foot forward and one back.
  4. 04Catch the barbell on the front of the shoulders with elbows high before recovering the feet to a parallel stance.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Barbell Split Clean

Primary Stabiliser Inactive

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Primary movers

  • Chest Pushes the arms forward and across the body.
  • Core Stabilises the spine and transfers force.
  • Quads Extends the knee, driving squats, lunges and jumps.
  • Front delts Raises the arm forward and overhead.
  • Biceps Bends the elbow and curls weight toward the shoulder.

Stabilisers

  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Ensure the lead foot lands completely flat to provide a stable base for catching the barbell in the split position.

Same coaching engine used inside the A90 app

05 / FAQ

Barbell Split Clean questions

What muscles does Barbell Split Clean work?

Barbell Split Clean is catalogued as a full body exercise in A90 Training Club, with the full body as its primary muscle group.

How do you do Barbell Split Clean correctly?

Setup with feet hip-width apart and grip the barbell just outside the knees with a flat back. Pull the barbell explosively by extending the hips and knees, shrugging at the top of the stroke. Drop rapidly under the bar, splitting the feet into a lunge position with one foot forward and one back. Catch the barbell on the front of the shoulders with elbows high before recovering the feet to a parallel stance.

What is the A90 coach tip for Barbell Split Clean?

Ensure the lead foot lands completely flat to provide a stable base for catching the barbell in the split position.

Is Barbell Split Clean suitable for beginners?

Barbell Split Clean is rated advanced in the A90 Training Club catalogue.

What equipment do you need for Barbell Split Clean?

Barbell Split Clean uses barbell.

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