Full body / Advanced / Compound (multi-joint)

Split Snatch

A barbell explosive exercise for the hamstrings, with the calves, forearms and glutes assisting.

At a glance

Primary: Hamstrings
Secondary: Calves, Forearms & grip, Glutes, Lower back (erectors), Quads, Rear delts, Upper traps, Triceps
Equipment: Barbell
Movement pattern: Hip hinge
Level: Advanced
Type: Full body, Compound (multi-joint), One side at a time, Explosive

Loads the shoulder, lower back. Use a load you can control and skip it if it causes pain.

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.

✗ Receiving the bar with soft elbows in a deep squat.
Why it hurts: The shoulder and elbow are overloaded in an extreme position.
✓ Instead: Lock the elbows as you pull under, and learn with a coach and an empty bar.
✗ Trying to save missed lifts.
Why it hurts: Fighting a bar that is falling behind can dislocate the shoulder or elbow.
✓ Instead: Learn to bail: push the bar away and step out from under it.