How to do it
Maintain a flat back with your shoulder blades pulled tight before you pull.
- 1
Begin with a barbell on the ground and stand with feet hip-width apart.
- 2
Grip the bar with a wide overhand grip.
- 3
Lower your body to the starting position, with your hips back and chest up.
- 4
Explosively extend your hips and knees to lift the bar.
- 5
As the bar reaches chest height, quickly drop into a split stance with one foot forward and one back.
- 6
Catch the bar overhead with arms fully extended.
- 7
Stand up by bringing your feet back together and lower the bar to the ground.
Expert tip
During the split snatch, focus on a quick and stable foot transition to ensure balance and power throughout the movement.
Common mistakes
- ✕Bar swinging forward away from the body
- ✕Hips rising before the shoulders
- ✕Front knee caving inward on the catch