Split Snatch
- Works
- Hamstrings, plus calves, forearms, glutes, hamstrings, lower back, quads, shoulders, traps and triceps
- Equipment
- Barbell
- Level
- Advanced
- Type
- Compound
How to do it
Setup. 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.
- 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.
- 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.
- 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.
- 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.
- Carefully return the weight to floor.
Cues
- Wide grip, bar close to the shins.
- Back angle holds to the knees.
- Extend hard, then split under.
- Lock out, recover front foot first.
Common mistakes
- Short, unstable split.
- Pressing out overhead.
Where to start
Sets3-5
Reps1-3
Rest3 min
A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.
Go easy, or pick an alternative, if you have a sore shoulder, sore wrists and a cranky lower back. Pain that's sharp or gets worse set to set means stop.