View Full Version : Split Clean technique?

Dean Saunders
09-13-2010, 05:50 AM
Hi everyone, looking for some advice regarding split cleans, just tried them out today for the first time and they felt ok but I have a few questions about them. I understand that this is old style lifting but I thought I should give it a go, just out of curiosity.

1. Is the feet and leg position for the catch the same as for a jerk?

2. If anyone does this exercise, what is the best way to dump the bar, if I miss the catch of the clean to prevent the bar crashing down on my knee?

3. Anyone know of any good lifters of the past, or present, that may have videos on Youtube that I can look at?

I also found the transition into doing jerks, much easier than in the past when doing cleans and then jerks.
Any help would be appreciated


Brian M Smith
09-13-2010, 12:28 PM
all the videos I've seen of the split clean make it look like an awkward lift, this one is probably one of the better ones I suppose:


Yuen Sohn
09-13-2010, 11:05 PM
Another vid (cleans start at :25)

Ben Moskowitz
09-14-2010, 04:02 AM
Another vid (cleans start at :25)

Interesting that she squats the snatch and then splits the clean. Must be because of the jerk?

Allen Yeh
09-14-2010, 04:29 AM
A good older thread that talks about the split:


Ben Moskowitz
09-14-2010, 08:12 AM
"The Split Snatch and Clean" (http://startingstrength.com/articles/split_lifts_starr.pdf)
by Bill Starr

Great article on the subject.

Troy Kerr
11-24-2010, 03:13 PM
Josh Everette is a pretty big advocate of the split stance for receiving the bar in cleans, jerks, and snatches. If you do some snooping under crossfit.coms videos you can find a video that has him doing it in slow motion, otherwise just try youtube.