Split Snatch
An advanced compound Olympic weightlifting exercise that works the hamstrings, using a barbell.
Starting position
End position
How to Do Split Snatch
- 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.
- 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.
- 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.
- 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.
- 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.
- Carefully return the weight to floor.
Muscles Worked
Alternatives to Split Snatch
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Hang Snatch
An advanced compound Olympic weightlifting exercise that works the hamstrings, using a barbell.
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2
Hang Snatch - Below Knees
An advanced compound Olympic weightlifting exercise that works the hamstrings, using a barbell.
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3
Power Snatch
An advanced compound Olympic weightlifting exercise that works the hamstrings, using a barbell.
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4
Snatch Deadlift
An intermediate compound Olympic weightlifting exercise that works the hamstrings, using a barbell.
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5
Muscle Snatch
An intermediate compound Olympic weightlifting exercise that works the hamstrings, using a barbell.
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6
Clean
An intermediate compound Olympic weightlifting exercise that works the hamstrings, using a barbell.
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7
Clean Deadlift
A beginner compound Olympic weightlifting exercise that works the hamstrings, using a barbell.
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8
Romanian Deadlift from Deficit
An intermediate compound Olympic weightlifting exercise that works the hamstrings, using a barbell.
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9
Snatch Pull
An intermediate compound strength exercise that works the hamstrings, using a barbell.
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10
Wide Stance Stiff Legs
An intermediate compound Olympic weightlifting exercise that works the hamstrings, using a barbell.
Frequently Asked Questions
What muscles do split snatch work?
Split Snatch primarily works the hamstrings. The calves, forearms, glutes, lower back, quads, shoulders and traps assist as secondary muscles.
What equipment do I need for split snatch?
Split Snatch uses barbell.
Split Snatch: is it suitable for beginners?
Split Snatch is rated advanced. High skill or high load. Worth earning rather than starting with.
What can I do instead of split snatch?
Hang Snatch, Hang Snatch - Below Knees, Power Snatch train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my split snatch reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; split snatch can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Split Snatch with AI
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