Exercise guide
Split Snatch
The Split Snatch moves the bar from the floor to an overhead lockout while the lifter receives it in a split stance. The hamstrings are listed as primary, with the legs, hips, back, shoulders, traps, triceps, and grip also contributing.
Training context
How the Split Snatch Differs
The pull resembles the standard snatch, but the feet move forward and backward rather than into a squat stance. The receiving position requires overhead stability and precise split footwork.
This is an advanced, uncommon variation. Practice the split landing with a dowel or empty bar and learn under qualified supervision.
Technique overview
Keep the pull close and establish the split beneath the bar
Lift the bar from the floor with a wide grip and accelerate through the hips and legs. As the bar rises, move beneath it and send the feet into a stable split while locking the arms overhead. Regain balance, bring the feet together carefully, and lower the bar on a suitable platform.
Treat this as an overview and use a range, pace, and setup you can control.