Split Snatch
The Split Snatch is a dynamic exercise that helps to build strength and power in the lower body. It begins with a loaded barbell on the floor, and the lifter takes a wide grip and lowers their hips with chest up and head looking forward. The first pull is initiated by driving through the front of the heels, and transitioning into the second pull by extending through the hips, knees and ankles. During the third pull, the feet move into a split position and the bar is elevated overhead. Lastly, the lifter stands up and brings their feet together, and carefully returns the weight to the floor. This exercise is excellent for developing strength, power and coordination.
Type:
Olympic Weightlifting
Muscles Used:
Hamstrings
Level:
Beginner
Equipment:
Barbell
Benefits Of This Exercise
- Develops strength and power in the lower body
- Improves coordination and balance
- Increases flexibility in the hips, knees and ankles
- Improves agility and explosiveness
- Increases core stability and posture
- Enhances sports performance
Step by Step Instructions For Split Snatch
- Position yourself correctly:
– Start with a loaded barbell on the floor, close to or touching your shins.
– Take a wide grip on the bar and ensure your feet are directly below your hips.
– Turn your feet out as needed.
– Lower your hips, keeping your chest up and head looking forward.
– Ensure your shoulders are just in front of the bar. This is your starting position. - Initiate the first pull:
– Drive through the front of your heels to raise the bar from the ground.
– Maintain the same back angle until the bar passes your knees. - Transition into the second pull:
– Extend through your hips, knees, and ankles to drive the bar up as quickly as possible.
– Keep the bar close to your body.
– When you reach peak extension, shrug your shoulders and allow the elbows to flex to the side. - Move into the receiving position:
– Simultaneously pull yourself forcefully below the bar and elevate the bar overhead.
– Move your feet into a split position, with one foot forward and one foot back.
– Receive the bar with your body as low as possible and your arms fully extended overhead. - Stand up with the bar:
– Keep the bar aligned over the front of your heels.
– Keep your head and chest up.
– Drive through the heels of your feet to move to a standing position.
– Bring your feet together. - Return the weight to the floor:
– Carefully lower the barbell back to the floor.
Warm Up Tips
- Start with a thorough warm-up, including dynamic stretches and mobility exercises for the lower body.
- Perform some light cardio, such as jogging or jumping jacks, to increase blood flow and raise body temperature.
- Do some specific warm-up exercises to activate the muscles used in the Split Snatch, such as Romanian deadlifts, front squats, and overhead presses.
- Practice the movement pattern of the Split Snatch with an empty barbell or a PVC pipe to work on technique and form.
- Gradually increase the weight on the barbell during warm-up sets, focusing on maintaining proper form and technique.
- Perform a few sets of Split Snatch with lighter weights before moving on to your working weight to further prepare your muscles and joints.
- Take adequate rest between warm-up sets to allow your body to recover and prevent fatigue.
- Listen to your body and adjust the warm-up intensity and volume based on your individual needs and fitness level.
- Stay hydrated throughout your warm-up and have a towel nearby to wipe off any sweat.
- Stay focused and mentally prepare yourself for the upcoming Split Snatch exercise.
Split Snatch Safety Tips
- Warm up properly before attempting the Split Snatch to prevent injury and prepare your muscles for the exercise.
- Ensure that you have proper form and technique before adding weight to the barbell. It is important to have a qualified coach or trainer guide you through the exercise.
- Always start with a weight that you can comfortably handle and gradually increase the weight as you become more proficient.
- Keep your back straight and chest up throughout the exercise to maintain proper posture and prevent strain on your lower back.
- Engage your core muscles and maintain a stable base by keeping your feet directly below your hips.
- As you initiate the first pull, focus on driving through the front of your heels to generate power and lift the barbell off the ground.
- During the second pull, make sure to fully extend through your hips, knees, and ankles to maximize power and speed.
- As you move your feet into the split position, be careful not to let your front knee collapse inward. Keep your knee aligned with your toes to prevent knee injuries.
- When catching the bar overhead, ensure that your arms are fully extended and your wrists are stacked directly above your shoulders.
- Practice proper breathing techniques throughout the exercise. Inhale deeply before each lift and exhale forcefully as you drive through your heels to stand up.
- Listen to your body
Incorporating Into Other Workouts
The Split Snatch can be incorporated into workouts as a compound exercise that targets the lower body, specifically the hips, glutes, quadriceps, hamstrings, and calves. Here are a few ways to incorporate this exercise into your workout routine:
1. Full-body workout: Include the Split Snatch as one of the main exercises in a full-body workout routine. Start with a proper warm-up and then perform 3-4 sets of 6-8 reps of Split Snatch, resting for 2-3 minutes between sets. Pair it with other compound exercises like squats, deadlifts, and overhead presses to create a well-rounded workout.
2. Olympic weightlifting training: If you're specifically interested in Olympic weightlifting or improving explosive power, focus on the Split Snatch as a key exercise. Incorporate it into your training program by performing 4-5 sets of 3-5 reps, with heavier weights and longer rest periods (3-4 minutes). Combine it with other Olympic lifts like Clean and Jerk or Power Snatch for a comprehensive training session.
3. Superset with lower body exercises: To add variety and intensity to your leg day, superset the Split Snatch with other lower body exercises. For example, perform a set of Split Snatch, followed immediately by a set of Bulgarian Split Squats or Romanian Deadlifts. Alternate between the two exercises for 3-4 sets of each, with minimal rest between sets. This will challenge