Barbell Split Snatch
Gym Exercise Card
Equipment
The barbell split snatch is a dynamic, full-body exercise that combines aspects of the snatch lift with a split stance landing. It enhances power, coordination, and flexibility, requiring the athlete to drive a barbell overhead from the ground while splitting the legs into a lunge position.
How to do it
- Stand with feet shoulder-width apart, barbell on the floor, and grip it with an overhand grip.
- Explosively extend hips and knees, pulling the barbell overhead while splitting legs into a lunge position.
- Catch the barbell overhead with arms fully extended and stabilized.
- Hold briefly before bringing feet together and returning the barbell to the starting position.
Muscles worked
Primary Deltoid Anterior Gluteus Maximus Quadriceps
Secondary Gastrocnemius Hamstrings Trapezius Upper Fibers
Your Best Workout Starts Here
Download Free on the App Store. No account needed. Works offline.
@2026. All Right Reserved.