10 Best Split Clean Alternatives for Quad Development

Ranked Split Clean Alternatives

10 substitutes, ranked by how closely each one matches the Split Clean on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

1. Best match

   

   1. Snatch

   95% match

   • Quads
   • Barbell
   • Advanced
   • Compound

   It uses the same equipment and still works the quads.

   How to perform this exercise

   1. Place your feet at a shoulder width stance with the barbell resting right above the connection between the toes and the rest of the foot.
   2. With a palms facing down grip, bend at the knees and keeping the back flat grab the bar using a wider than shoulder width grip. Bring the hips down and make sure that your body drops as if you were going to sit on a chair. This will be your starting position.
   3. Start pushing the floor as if it were a moving platform with your feet and simultaneously start lifting the barbell keeping it close to your legs.
   4. As the bar reaches the middle of your thighs, push the floor with your legs and lift your body to a complete extension in an explosive motion.
   5. Lift your shoulders back in a shrugging movement as you bring the bar up while lifting your elbows out to the side and keeping them above the bar for as long as possible.
   6. Now in a very quick but powerful motion, you have to get your body under the barbell when it has reached a high enough point where it can be controlled and drop while locking your arms and holding the barbell overhead as you assume a squat position.
   7. Finalize the movement by rising up out of the squat position to finish the lift. At the end of the lift both feet should be on line and the arms fully extended holding the barbell overhead.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: quads, the same as the Split Clean
   • Equipment: free weights, the same as the Split Clean
   • Body position: standing, the same as the Split Clean
2. 

   2. Snatch From Blocks

   91% match

   • Quads
   • Barbell
   • Advanced
   • Compound

   Pick this when you want an easier version that still works the quads.

   How to perform this exercise

   1. Begin with a loaded barbell on boxes or stands of the desired height. A wide grip should be taken on the bar. The feet should be directly below the hips, with the feet turned out as needed. Lower the hips, with the chest up and the head looking forward. The shoulders should be just in front of the bar, with the elbows pointed out. This will be the starting position.
   2. Begin the first pull by driving through the front of the heels, raising the bar from the boxes.
   3. Transition into the second pull by extending through the hips knees and ankles, driving the bar up as quickly as possible. The bar should be close to the body. At peak extension, shrug the shoulders and allow the elbows to flex to the side.
   4. As you move your feet into the receiving position, forcefully pull yourself below the bar as you elevate the bar overhead. The feet should move to just outside the hips, turned out as necessary. Receive the bar with your body as low as possible and the arms fully extended overhead.
   5. Keeping the bar aligned over the front of the heels, your head and chest up, drive through heels of the feet to move to a standing position. Carefully return the weight to the boxes.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: quads, the same as the Split Clean
   • Equipment: free weights, the same as the Split Clean
   • Body position: standing, the same as the Split Clean
3. 

   3. Power Snatch From Blocks

   85% match

   • Quads
   • Barbell
   • Advanced
   • Compound

   How to perform this exercise

   1. Begin with a loaded barbell on boxes or stands of the desired height. A wide grip should be taken on the bar. The feet should be directly below the hips, with the feet turned out as needed. Lower the hips, with the chest up and the head looking forward. The shoulders should be just in front of the bar, with the elbows pointed out. This will be the starting position.
   2. Begin the first pull by driving through the front of the heels, raising the bar from the boxes.
   3. Transition into the second pull by extending through the hips knees and ankles, driving the bar up as quickly as possible. The bar should be close to the body. At peak extension, shrug the shoulders and allow the elbows to flex to the side.
   4. As you move your feet into the receiving position, forcefully pull yourself below the bar as you elevate the bar overhead. The feet should move to just outside the hips, turned out as necessary. Receive the bar above a full squat and with the arms fully extended overhead.
   5. Keeping the bar aligned over the front of the heels, your head and chest up, drive through heels of the feet to move to a standing position. Carefully return the weight to the boxes.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: quads, the same as the Split Clean
   • Equipment: free weights, the same as the Split Clean
   • Body position: standing, the same as the Split Clean
4. 

   4. Hang Clean - Below The Knees

   82% match

   • Quads
   • Barbell
   • Advanced
   • Compound

   How to perform this exercise

   1. Begin with a shoulder width, double overhand or hook grip, with the bar hanging just below the knees. Your back should be straight and inclined slightly forward.
   2. Begin by aggressively extending through the hips, knees and ankles, driving the weight upward. As you do so, shrug your shoulders towards your ears. As full extension is achieved, transition into the third pull by aggressively shrugging and flexing the arms with the elbows up and out.
   3. At peak extension, aggressively pull yourself down, rotating your elbows under the bar as you do so. Receive the bar in a front squat position, the depth of which is dependent upon the height of the bar at the end of the third pull. The bar should be racked onto the protracted shoulders, lightly touching the throat with the hands relaxed. Continue to descend to the bottom squat position, which will help in the recovery.
   4. Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: quads, the same as the Split Clean
   • Equipment: free weights, the same as the Split Clean
   • Body position: standing, the same as the Split Clean
5. 

   5. Hang Clean

   81% match

   • Quads
   • Barbell
   • Advanced
   • Compound

   How to perform this exercise

   1. Begin with a shoulder width, double overhand or hook grip, with the bar hanging at the mid thigh position. Your back should be straight and inclined slightly forward.
   2. Begin by aggressively extending through the hips, knees and ankles, driving the weight upward. As you do so, shrug your shoulders towards your ears.
   3. Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: quads, the same as the Split Clean
   • Equipment: free weights, the same as the Split Clean
   • Body position: standing, the same as the Split Clean
6. 

   Progression

   6. Split Snatch

   80% match

   • Hamstrings
   • Barbell
   • Advanced
   • Compound

   A looser match: it uses the same equipment, but it works the hamstrings rather than the quads.

   How to perform this exercise

   1. Begin with a loaded barbell on the floor. The bar should be close to or touching the shins, and a wide grip should be taken on the bar. The feet should be directly below the hips, with the feet turned out as needed. Lower the hips, with the chest up and the head looking forward. The shoulders should be just in front of the bar. This will be the starting position.
   2. Begin the first pull by driving through the front of the heels, raising the bar from the ground. The back angle should stay the same until the bar passes the knees.
   3. Transition into the second pull by extending through the hips knees and ankles, driving the bar up as quickly as possible. The bar should be close to the body. At peak extension, shrug the shoulders and allow the elbows to flex to the side.
   4. As you move your feet into the receiving position, forcefully pull yourself below the bar as you elevate the bar overhead. The feet should move forcefully to a split position, one foot forward one foot back. Receive the bar with your body as low as possible and the arms fully extended overhead.
   5. Keeping the bar aligned over the front of the heels, your head and chest up, drive through heels of the feet to move to a standing position, bringing your feet together.
   6. Carefully return the weight to floor.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: hamstrings, not quads
   • Equipment: free weights, the same as the Split Clean
7. 

   7. One-arm Open Palm Kettlebell Clean

   73% match

   • Hamstrings
   • Kettlebell
   • Intermediate
   • Compound

   A looser match: it works the hamstrings rather than the quads.

   How to perform this exercise

   1. Place one kettlebell between your feet.
   2. Grab the handle with one hand and raise the kettlebell rapidly, let it flip so that the ball of the kettlebell lands in the palm of your hand.
   3. Throw the kettlebell out in front of you and catch the handle with one hand.
   4. Take the kettlebell to the floor and repeat. Make sure to work both arms.

   Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

   Why this matches

   • Primary muscle: hamstrings, not quads
   • Equipment: free weights, the same as the Split Clean
   • Body position: standing, the same as the Split Clean
8. 

   8. Power Clean From Blocks

   70% match

   • Hamstrings
   • Barbell
   • Advanced
   • Compound

   How to perform this exercise

   1. With a barbell on boxes of the desired height, take a grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position.
   2. Begin the first pull by driving through the heels, extending your knees. Your back angle should stay the same, and your arms should remain straight. As the bar approaches the mid-thigh position, begin extending through the hips.
   3. In a jumping motion, accelerate by extending the hips, knees, and ankles, using speed to move the bar upward. There should be no need to actively pull through the arms to accelerate the weight. At the end of the second pull, the body should be fully extended, leaning slightly back, with the arms still extended.
   4. As full extension is achieved, transition into the third pull by aggressively shrugging and flexing the arms with the elbows up and out. At peak extension, pull yourself under the bar far enough that it can be racked onto the shoulders, rotating your elbows under the bar as you do so. The bar should be racked onto the protracted shoulders, lightly touching the throat with the hands relaxed.
   5. Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position, and complete the repetition by returning the weight to the boxes.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: hamstrings, not quads
   • Equipment: free weights, the same as the Split Clean
   • Body position: standing, the same as the Split Clean
9. 

   9. Power Snatch

   70% match

   • Hamstrings
   • Barbell
   • Advanced
   • Compound

   How to perform this exercise

   1. Begin with a loaded barbell on the floor. The bar should be close to or touching the shins, and a wide grip should be taken on the bar. The feet should be directly below the hips, with the feet turned out as needed. Lower the hips, with the chest up and the head looking forward. The shoulders should be just in front of the bar. This will be the starting position.
   2. Begin the first pull by driving through the front of the heels, raising the bar from the ground. The back angle should stay the same until the bar passes the knees.
   3. Transition into the second pull by extending through the hips knees and ankles, driving the bar up as quickly as possible. The bar should be close to the body. At peak extension, shrug the shoulders and allow the elbows to flex to the side.
   4. As you move your feet into the receiving position, a slightly wider position, pull yourself below the bar as you elevate the bar overhead. The bar should be received in a partial squat. Continue raising the bar to the overhead position, receiving the bar locked out overhead.
   5. Return to a standing position with the weight over head.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: hamstrings, not quads
   • Equipment: free weights, the same as the Split Clean
10. Play demonstration

    10. Barbell Clean And Press

    69% match

    • Quads
    • Barbell
    • Advanced
    • Compound

    How to perform this exercise

    1. Stand with your feet shoulder-width apart and the barbell on the floor in front of you.
    2. Bend your knees and hinge at the hips to lower down and grip the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
    3. Drive through your heels and extend your hips and knees to lift the barbell off the floor, keeping it close to your body.
    4. As the barbell reaches your thighs, explosively extend your hips, shrug your shoulders, and pull the barbell up towards your chest.
    5. As the barbell reaches chest height, quickly drop under it and catch it at shoulder level, with your elbows pointing forward and your palms facing up.
    6. From the catch position, press the barbell overhead by extending your arms and pushing the barbell straight up.
    7. Lower the barbell back down to the starting position and repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches

    • Primary muscle: quads, the same as the Split Clean
    • Equipment: free weights, the same as the Split Clean