How to do a Split Snatch

The Split Snatch is a variation of the traditional snatch that incorporates a split jerk-like leg position in the catch phase. This exercise combines the explosive lift of the snatch with the dynamic footwork of the split, requiring exceptional coordination, balance, and power. The athlete lifts the barbell overhead in one smooth motion, simultaneously splitting the legs into a lunge position to catch the bar. This technique targets the same muscle groups as the classic snatch—posterior chain, shoulders, and core—while significantly enhancing stability and flexibility in the lower body. Ideal for lifters looking to improve their snatch technique or overcome limitations in squat mobility, the Split Snatch offers a challenging yet effective way to develop full-body strength and athletic performance.

1. Stand upright with your feet shoulder-width apart and slightly angled out with a loaded barbell on the ground next to your shins.
2. Brace your core before hinging your hips backward and flexing your knees to extend your arms to grab ahold the barbell with a double overhand wide grip.
3. Extend your legs to raise the barbell and once it passes over your mid thigh, explode your hips, knees, and ankles into extension to pull the barbell up vertically overhead keeping your elbows high.
4. Catch the barbell overhead by snapping your elbows underneath the bar, palms facing up, and jumping into a split stance with one foot forward and foot back.
5. Stand upright before lowering the barbell to the starting position.