Split Snatch

A dynamic Olympic weightlifting exercise that involves 'snatching' a barbell overhead while splitting the legs into a lunge-like position.

Instructions

• Start with your feet hip-width apart and the barbell on the floor close to your shins. Use an overhand grip.
• Lower your hips, look forward, and keep your chest up to create tension in your back.
• Drive through the heels to pull the bar upwards. As the bar rises past knees, aggressively shrug your shoulders and pull yourself under the bar.
• As you pull under the bar, split your legs into a lunge position with one foot forward and one backward.
• Catch the bar overhead with straight arms, your torso upright, and knees slightly bent.
• Stand up by bringing your feet back in line together.

Common Mistakes to Avoid

• Not fully extending the hips before pulling under the bar.
• Failing to maintain a proper balance during the lunge position.
• Not keeping the barbell close to the body during the pull.
• Allowing the elbows to flare out during the catch.
• Landing with too wide a split position.

Additional Information