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Shoulders · Barbell
Barbell Split Clean
Barbell Split Clean is an intermediate compound strength exercise that works the delts (shoulders), with the hamstrings, upper back and lower back assisting. It needs a barbell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 7.3 calories per minute.
- Target
- Delts
- Body part
- Shoulders
- Equipment
- Barbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 7.3 kcal
Primary muscles
- Shoulders · Deltoids
- Quadriceps · Quadriceps Femoris
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Upper Back · Trapezius, Rhomboids
- Lower Back · Erector Spinae
How to do Barbell Split Clean
- Start in a squat position with your feet shoulder-width apart, toes pointed slightly outward. Hold the barbell with an overhand grip (palms facing down), hands placed slightly wider than shoulder-width apart. The barbell should be on the floor, close to your shins.
- Lift the barbell off the floor by extending your hips and knees simultaneously, keeping the barbell close to your body.
- As the barbell reaches hip level, explosively extend your hips, knees, and ankles while pulling the barbell upward. Quickly drop into a split stance, with one foot forward and the other foot back, catching the barbell at shoulder height with your elbows pointing forward.
- Stand up by bringing your feet back together, keeping the barbell at shoulder height. Lower the barbell back to the starting position with control. Repeat for the desired number of repetitions.
Form tips
- Keep the barbell close to your body throughout the lift to maximize efficiency and control.
- Explode through your hips and knees to generate the power needed for the lift.
- Quickly transition into the split stance to catch the barbell in a stable position.
Barbell Split Clean alternatives
More delts exercises
Barbell Split Clean FAQ
What muscles does Barbell Split Clean work?
Barbell Split Clean mainly works the delts in the shoulders (Deltoids, Quadriceps Femoris, gluteus maximus and gluteus mideus). The hamstrings, upper back and lower back work as secondary muscles.
What equipment do you need for Barbell Split Clean?
You need a barbell.
How many sets and reps of Barbell Split Clean should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Barbell Split Clean good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler shoulders exercises.
How many calories does Barbell Split Clean burn?
About 7.3 calories per minute for a person of around 70 kg, based on a MET value of 6. Ten minutes of work is roughly 73 calories; heavier people burn more.
What is a good alternative to Barbell Split Clean?
Other exercises for the delts include Kettlebell Single Arm Clean and Press, Dumbbell Hang Power Clean, Suspension Trainer With Grips Inverted Row and Dumbbell Rear Delt Row.
For developers
Use Barbell Split Clean in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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