Split Snatch
10 reps
Pull the bar overhead and split your feet into a lunge to catch it.
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HAMSTRINGS
Split Snatch
The split snatch takes the bar overhead in one explosive pull, but instead of squatting under it you land in a split lunge stance. That footwork demands exceptional coordination, balance, and power while training the posterior chain, shoulders, and core. It suits lifters refining their snatch or working around limited squat mobility.
How to do it
- 1
Stand with feet shoulder-width apart, toes slightly out, and a loaded barbell over your shins.
- 2
Brace your core, hinge your hips back, and grip the bar with a wide double overhand grip.
- 3
Extend your legs to raise the bar, and once it clears mid-thigh, explode through your hips, knees, and ankles to pull it overhead with high elbows.
- 4
Catch the bar locked out overhead, snapping your elbows under with palms up, as you jump your feet into a split stance, one forward and one back.
- 5
Stand tall to bring your feet level, then lower the bar back to the start.