Barbell Split Clean
The clean received in a split instead of a squat, one foot forward and one back; it asks less of the hips and ankles than a full squat catch.
How to do it
Setup
Clean start at the floor: bar over the middle of the foot, back flat, arms long.
Steps
- Pull from the floor and extend the hips hard, bar close.
- Split the feet, front foot forward and back foot back, as the elbows whip around.
- Catch on the shoulders in the split, then step the front foot back and the back foot in.
Common mistakes
Short split with the front knee past the toes: land long enough to keep the front shin near vertical. Back knee locked straight: keep it soft to absorb the catch. Stepping the back foot in first: the front foot comes back first, then the back foot meets it.
Breathing
Big breath at the floor, exhale after the catch.
