Split Snatch

Technique

How to perform Split Snatch

1. Set the bar close to your shins and take a wide overhand or hook grip suited to your snatch position.
2. Bend the hips and knees, brace your trunk and balance over the whole feet.
3. Lift the bar close to your legs and accelerate it by rapidly extending your hips, knees and ankles.
4. Pull yourself under the rising bar while moving one foot forward and the other back.
5. Receive the bar overhead with straight elbows and both knees bent, keeping the rear knee off the floor.
6. Stabilize in a split depth you can control, with the bar balanced over your support base.
7. Recover by bringing the front foot partway back and the rear foot forward until you stand with the feet aligned.
8. Return the bar to the floor using your practiced reset.

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus, Vastus Lateralis, Vastus Medialis, Trapezius.