Split Snatch
Explosive full-body move that builds strength, power, and coordination! A challenging lift that's worth the effort.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Start by standing with your feet slightly wider than shoulder-width apart, with a loaded barbell in front of you placed just over your toes.
2. Squat down with your back straight, hinge at your hips, and grab the barbell with a wide grip, ensuring your arms are straight.
3. With your gaze forward, chest up, and core engaged, initiate the lift by driving with your legs and extending your hips and knees to propel the barbell upward.
4. As the barbell passes your knees, forcefully extend your hips, come up onto your toes, and shrug your shoulders to add momentum to the barbell.
5. Pull yourself under the barbell into the split position. One leg should shoot back while the other lunges forward. In the split position, your front knee should be bent and aligned over your front toe, while your back leg is extended with the knee slightly bent.
6. Catch the barbell overhead with your arms fully extended. Your shoulders should be active, supporting the weight of the barbell.
7. Stabilize your position, ensuring your torso stays upright and you're balanced between both legs.
8. Stand up by bringing your feet back together, maintaining the barbell overhead.
9. Lower the barbell back to the ground safely or drop it onto padded flooring if permitted.
It is essential to practice the form without weight or with light weight first, and progressively increase the weight as you become more comfortable with the movement to prevent injury. This exercise requires substantial technique, coordination, balance, and power, so it may be beneficial to work with a weightlifting coach or personal trainer when learning this lift.
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