Barbell Split Snatch

Expert Advice

During the split snatch, focus on a quick and stable foot transition to ensure balance and power throughout the movement.

Begin with a barbell on the ground and stand with feet hip-width apart.
Grip the bar with a wide overhand grip.
Lower your body to the starting position, with your hips back and chest up.
Explosively extend your hips and knees to lift the bar.
As the bar reaches chest height, quickly drop into a split stance with one foot forward and one back.
Catch the bar overhead with arms fully extended.
Stand up by bringing your feet back together and lower the bar to the ground.

Primary

Biceps15%

Forearms10%

Shoulders15%

Calves10%

Hamstrings15%

Chest15%

Quads20%

Equipment

Barbell

Exercise Type

Strength