Split Snatch

A expert olympic weightlifting exercise for the hamstrings, done with a barbell.

Main muscles: Hamstrings
Also works: Calves, Forearms, Glutes, Lower back, Quads, Shoulders, Upper back and Triceps
Equipment: Barbell
Level: Expert
Type: Compound
Movement: Pull

How to do the Split Snatch

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.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Split Snatch

Questions

What muscles does the Split Snatch work?

Mainly the hamstrings, with the calves, forearms, glutes, lower back, quads, shoulders, upper back and triceps helping.

Is the Split Snatch good for beginners?

It's rated expert. Beginners can build up to it with Clean Deadlift first.

What can I do instead of the Split Snatch?

Good alternatives that train the hamstrings: Hang Snatch, Hang Snatch - Below Knees, Power Snatch or Clean.

How many sets and reps of the Split Snatch should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).