Split Clean
Clean with split stance catch
LegsAdvancedPowerClean
At a glance
| Muscles worked | Primary: Full body and legs |
|---|---|
| Muscle group | Legs |
| Difficulty | Advanced |
| Type | Power · Clean |
| Sets & reps | 3 sets × 5-8 each arm |
| Estimated calories burned | ~60 kcal |
How to do it
- Step 1: Hinge and grip kettlebell
- Step 2: Explosive pull
- Step 3: Punch to rack while splitting stance
- Step 4: Recover feet together
- Step 5: Lower controlled
Equipment
- Kettlebell optional
Coaching tips
Benefits
Clean with split stance catch
Common mistakes
Poor foot placement
Make it harder
Stable split recovery
Make it easier
Power clean
Breathing
Explosive exhale
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Intermediate · 5 sets × 8-12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.