Zirv Fitness
Strength exercise

Snatch (Split)

How to do it

  1. Grip the bar wide in the snatch grip and set up with the hips back and chest tall over the bar.
  2. Brace the core and pull the bar from the floor keeping it close to the body through the first pull.
  3. Extend explosively through the hips and knees to accelerate the bar upward for the second pull, driving up onto the toes.
  4. Pull the body under the bar splitting the feet front to back, punching the arms overhead and locking out through the shoulders as the front knee bends.
  5. Catch the bar overhead in the split stance with the front quadriceps and glutes absorbing the load and the core holding the torso upright.
  6. Step the rear foot forward to recover to standing and lower the bar back down; keep the front shin vertical at the catch rather than letting the knee drift past the toes.

Muscles worked

ShouldersMuscles surrounding the shoulder joint, responsible for a wide range of arm movements. All Shoulders exercises
Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises
QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises
CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises

Related Shoulders exercises

Axle Clean and PressBarbell CleanBarbell Clean and JerkBarbell Hang CleanBarbell Hang SnatchBarbell Muscle Snatch
Type
Strength
Equipment
Barbell, Weight Plates
Primary muscles
Shoulders, Gluteus Maximus, Quadriceps, Core
Measured in
Reps and weight