How to do a Split Snatch
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Split Snatch
Workouts with Split Snatch
Target muscles worked
Instructions for Proper Form
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.
- Stand upright with your feet shoulder-width apart and slightly angled out with a loaded barbell on the ground next to your shins.
- 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.
- 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.
- 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.
- Stand upright before lowering the barbell to the starting position.
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Alternative Exercises to Split Snatch
1. Split Squat
53.2 mSCORESWAPPED 8 TIMESStrengthens the legs and improves balance by isolating one leg at a time. Performed by stepping one leg forward and lowering the body until the back knee nearly touches the ground, it aids in developing unilateral leg strength and stability.
2. Dumbbell Bulgarian Split Squat
91.4 mSCORESWAPPED 5 TIMESDumbbell Bulgarian Split Squat is a weighted variation of a Bulgarian Split Squat. Like other Bulgarian Split Squats, this exercise is a compound movement that primarily targets your quads. The use of dumbbells allows you to add more resistance to this exercise, without restricting your range of motion and posture as much as using a barbell.
3. Power Clean
85 mSCORESWAPPED 5 TIMESPower Clean is a compound explosive movement that targets a wide variety of muscle groups. This exercise focuses on quickly lifting a loaded barbell from the ground to your shoulders in a single motion. Due to its explosive nature, it's excellent for developing both strength and power. It's often used in athletic training to improve performance in dynamic activities.
- Intermediate
- Hamstrings
- Barbells
4. Deadlift to Calf Raise
82.5 mSCORESWAPPED 4 TIMESThis compound exercise combines the strength-building benefits of the deadlift with a calf raise to target the posterior chain and calves simultaneously. Starting with a traditional deadlift to engage the hamstrings, glutes, and lower back, the movement transitions into a calf raise at the top, enhancing lower leg strength and stability. Ideal for those looking to maximize their workout efficiency, this variation also improves balance and postural support.
- Intermediate
- Hamstrings
- Barbells
5. Dumbbell Romanian Deadlift
97.6 mSCORESWAPPED 4 TIMESThis exercise is a variation on Romanian Deadlifts. Like other Romanian Deadlifts, this is a compound exercise that primarily targets your hamstrings and glutes. The use of dumbbells can help with some limitations in mobility, and is a great starting point for anyone working towards performing Deadlifts or Romanian Deadlifts with a barbell.
- Beginner
- Hamstrings
- Dumbbells
6. Sumo Deadlift High Pull
71.6 mSCORESWAPPED 4 TIMESThe Sumo Deadlift High Pull is a compound exercise that combines the wide stance of a sumo deadlift with a high pull, targeting the legs, glutes, back, shoulders, and arms. This movement begins with a wide-legged stance, lifting the barbell from the ground and then pulling it to chin height with elbows high. It emphasizes power, strength, and coordination, enhancing muscle engagement across the posterior chain and upper body. Ideal for building explosive strength and improving functional fitness, this exercise also promotes cardiovascular health when performed at a higher intensity.
- Intermediate
- Hamstrings
- Barbells
7. Hang Snatch
76.5 mSCORESWAPPED 4 TIMESTargets explosive power and coordination by lifting the barbell from the hang position directly overhead in one fluid motion. This exercise develops functional strength and improves Olympic lifting skills.
- Intermediate
- Hamstrings
- Barbells
8. Clean
83.3 mSCORESWAPPED 4 TIMESClean is a compound, explosive exercise that targets a wide range of muscle groups including the legs, back, and shoulders. It involves lifting a barbell from the ground to your shoulders in one fluid motion. This exercise improves power, strength, and coordination, and is often used to develop overall athleticism and prepare for more complex Olympic lifts.
- Intermediate
- Hamstrings
- Barbells
9. Hang Power Snatch
63.9 mSCORESWAPPED 3 TIMESThe Hang Power Snatch is a dynamic Olympic weightlifting movement that develops explosive power, full-body coordination, and agility. Performed by lifting the barbell from the hang position (just above the knees) to an overhead position in one fluid motion, it emphasizes the use of hip drive and shoulder stability. This exercise targets the posterior chain, shoulders, and traps, while also engaging the core muscles for stability throughout the lift. Ideal for athletes and individuals looking to improve their explosive strength and power, the Hang Power Snatch also enhances proprioception and neuromuscular efficiency, beneficial for a wide range of sports and physical activities.
- Intermediate
- Hamstrings
- Barbells
10. Tuck Jump
66.5 mSCORESWAPPED 3 TIMESTuck Jump is a plyometric exercise that primarily targets the lower body, especially the quadriceps and calves. This compound and explosive movement is beneficial for improving power and explosive strength. By tucking your knees towards your chest at the top of the jump, you add an extra challenge to your vertical leap, which helps improve overall athleticism and body control.
- Intermediate
- Hamstrings