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Barbell Split Snatch
Explosive full-body Olympic lift pulling barbell from floor to overhead lockout in split stance, targeting legs, glutes, and upper back for power and speed development; suits athletes with limited squat mobility.
About Exercise
Equipment
Barbell
Difficulty
5/5 •
Primary Muscle Groups
Hamstrings, Glutes, Quads
Secondary Muscles
Calves, Abs, Lats, Triceps, Forearms, Adductors
Popularity Score
3
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapHamstrings
9/10Biceps Femoris, Semitendinosus, Semimembranosus
Glutes
9/10Glute Max
Quads
8/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Traps
7/10Upper Traps, Mid Traps
Lower Back
6/10Erector Spinae
Shoulders
6/10Anterior Delts
Calves
4/10Gastrocnemius
Abs
4/10Rectus Abdominis
Lats
4/10Triceps
4/10Lateral Head, Medial Head
Forearms
3/10Flexors
Adductors
3/10Adductor Magnus
Programming
Typical Rep Range
1-5 reps
Rest Between Sets
120-300 seconds • Full recovery for max power output
How to Perform
Stand with feet shoulder-width apart, bar over mid-foot. Grip wide with hook grip, hinge hips, bend knees, back flat, chest up, shoulders over bar.
- Push through feet to lift bar off floor, keep close to shins with straight arms.
- Accelerate bar past knees by extending ankles, knees, hips explosively.
- Shrug shoulders and pull body under bar by rotating elbows high.
- Split feet into lunge as bar descends, catch overhead with arms locked.
- Stabilize in split with front knee over ankle, back leg bent.
- Recover to standing by sliding feet together under bar.
- Lower bar controlled to floor or drop safely.
Coaching Tips
Form Cues
- Bar close to body
- Explode hips forward
- Quick under the bar
- Lock elbows overhead
- Flat back always
- Split feet fast
Breathing
Inhale and brace core before pull; hold breath through extension, exhale during recovery.
Tempo
0-0-1
Range of Motion
Bar travels from floor to full overhead lockout; split catch with hips at or above knee height, arms extended vertically.
Safety
Safety Notes
- Avoid if acute shoulder or back injury
- Ensure platform for dropping
- Master form unloaded first
- Use hook grip to secure
- Check shoulder and ankle mobility
- Bail by releasing bar sideways if failing
Spotting
Spotting not recommended due to explosive overhead nature; use bumper plates and platform, learn safe dump technique.
Common Mistakes
- Rounding lower back
- Pulling early with arms
- Incomplete arm lockout
- Bar drifting forward
- Collapsing front knee
- Slow foot split
When to Avoid
- Acute shoulder impingement
- Lower back strain
- Recent wrist injury
Flexibility Needed
- Shoulder flexion to 180 degrees
- Adequate ankle dorsiflexion
- Hip internal rotation flexibility
Build Up First
- Proficiency in deadlift hip hinge
- Overhead squat stability
- Snatch grip comfort
Also known as
Split Snatch, Olympic Split Snatch
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