Legs
The main muscle group listed for this exercise.
Exercise guide
Split Snatch
Split Snatch is an expert-level leg exercise performed with a barbell. It also involves the arms, glutes, back, and shoulders.
Barbell
The equipment listed for this variation.
Expert
The recorded setup and movement complexity.
Legs
Split Snatch also involves arms, glutes, back, shoulders.
Olympic weightlifting
Movement pattern: general. This is a compound exercise.
Expert
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
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.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
View workoutRelated exercises
More exercises in the same lane.
Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Hang Snatch
Hang Snatch is an expert-level leg exercise performed with a barbell. It also involves the core, arms, glutes, back, and shoulders.
View exerciseHang Snatch - Below Knees
Hang Snatch - Below Knees is an expert-level leg exercise performed with a barbell. It also involves the core, arms, glutes, back, and shoulders.
View exercisePower Jerk
Power Jerk is an expert-level leg exercise performed with a barbell. It also involves the core, glutes, shoulders, and arms.
View exercisePower Snatch
Power Snatch is an expert-level leg exercise performed with a barbell. It also involves the glutes, back, shoulders, and arms.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Split Snatch.
What muscles does Split Snatch work?
Split Snatch primarily trains the legs and also involves the arms, glutes, back, and shoulders.
Is Split Snatch beginner-friendly?
It is listed as expert.
What equipment do I need for Split Snatch?
This variation uses a barbell.
Track this exercise for free in Logbook.
Once the movement is in your plan, use Logbook to record sets, reps, load, and progress without guessing what happened last week.