Split Snatch

How to do the Split Snatch

1. 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.
2. 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.
3. 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.
4. 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.
5. 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.
6. Carefully return the weight to floor.

Muscles worked

Role	Muscles
Primary	hamstrings
Secondary	calves, forearms, glutes, hamstrings, lower back, quads, shoulders, traps, triceps
Equipment	barbell
Difficulty	expert
Type	compound

No barbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Dumbbell Clean Dumbbell Double Kettlebell Alternating Hang Clean Kettlebell Natural Glute Ham Raise Bodyweight Alternating Hang Clean Kettlebell Kettlebell Dead Clean Kettlebell Kettlebell Hang Clean Kettlebell

Easier than the Split Snatch

Same movement pattern, lower entry difficulty — work up from here.

Clean Deadlift beginner · Barbell Vertical Swing beginner · Dumbbell Band Good Morning beginner · Resistance Bands

Common questions

What muscles does the Split Snatch work?

The Split Snatch primarily works the hamstrings, with the calves, forearms, glutes, hamstrings, lower back, quads, shoulders, traps, and triceps as secondary movers. Clean, Hang Snatch, and Hang Snatch - Below Knees train the same muscle, across 9 equipment types.

What equipment do you need for the Split Snatch?

A Barbell. Without a barbell, Dumbbell Clean, Double Kettlebell Alternating Hang Clean, and Natural Glute Ham Raise train the same muscle, and 20 of the catalogue's options for this muscle need no equipment.

Is the Split Snatch suitable for beginners?

It is rated expert. Start with Clean Deadlift, Vertical Swing, and Band Good Morning and work up.

Where should the Split Snatch go in a workout?

Early — the Split Snatch is compound, working 10 muscle groups, so run it first or second while you are fresh.

Similar exercises

Clean Barbell Hang Snatch Barbell Hang Snatch - Below Knees Barbell Power Snatch Barbell Power Clean Barbell Snatch Deadlift Barbell