Split Clean
The Split Clean is an explosive Olympic lifting variation where you pull a barbell to shoulder height and catch it in a split lunge position. It develops full-body power, coordination, and stability, primarily targeting the legs, hips, and upper back.
Because this lift requires high neural drive and precise coordination, the AI analyzes your HRV and sleep data to ensure your central nervous system is recovered enough for optimal power output. If your previous sets show a spike in RPE or intensity drop-off, the app auto-regulates your load to prevent technique breakdown in the complex split catch.
Form Cues
- Keep the bar close to your body throughout the pull
- Explosively extend hips and knees to drive the bar up
- Split feet quickly with one forward and one back
- Catch the bar on your shoulders with elbows high
- Maintain an upright torso in the split position
- Don't pull with your arms before extending your hips
- Don't land with feet in a narrow tightrope stance
- Don't let your front knee cave inward
- Don't catch with low elbows
- Don't round your back during the setup or pull
Common Mistakes
- Landing on a tightrope
- Early arm bend
- Incomplete hip extension
- Low elbows in the rack
- Short stepping the split
Muscles Worked
The initial pull heavily recruits the glutes, hamstrings, and erector spinae to generate explosive upward force. The split catch demands significant quadriceps strength and core stability to decelerate the weight and maintain balance under the load.
Primary
Secondary
Get Personalized Coaching for Split Clean
Don't guess your way through weights or workouts. Download Iridium for automatic, AI-powered coaching that adapts to your recovery and goals.