May 23rd, 2023 4:56 PM Mr. Q Categories: Barbell
The barbell split snatch is an advanced weightlifting exercise that combines elements of the snatch and the split jerk. It involves lifting the barbell from the floor to an overhead position while performing a split stance. The split snatch primarily targets the lower body, including the legs, hips, and glutes, while also engaging the core and upper body muscles for stability and control. It requires coordination, balance, and explosiveness.
Possible Stretches to do prior to exercise:
- Hip flexor stretches
- Hamstring stretches
- Shoulder stretches
Warmups to do prior to exercise:
- Perform light cardio exercises like jogging or jumping jacks to increase blood flow and warm up the body.
- Do some dynamic stretches for the hip flexors, hamstrings, and shoulders, such as leg swings, hip circles, and arm circles.
- Perform a few sets of lighter weight exercises that engage the lower body and upper body, such as bodyweight lunges and overhead presses.
How to select the proper weight: The split snatch is an advanced exercise, so it is important to have a solid foundation in weightlifting technique before attempting it. Consult with a qualified coach or trainer to assess your readiness and determine the appropriate weight for your skill level. Gradually increase the weight as you become more comfortable and confident in the movement.
- Start with the barbell on the floor in front of you, standing with your feet hip-width apart and toes pointed slightly outward.
- Bend at the hips and knees to lower into a squat position, reaching down to grip the barbell with a slightly wider than shoulder-width grip, palms facing towards you.
- Keep your back straight, chest up, and core engaged.
- Begin the movement by driving through your legs and hips, explosively extending them to generate upward momentum on the barbell.
- As the barbell rises, quickly drop into a split stance by extending one leg forward and the other leg backward, creating a lunge-like position.
- Simultaneously, pull yourself under the barbell and catch it in an overhead position, with one arm fully extended and the other arm bent at the elbow to support the barbell.
- Stand up with the barbell, extending your legs and pushing through the front heel to bring your feet back together.
- Lower the barbell back down to the starting position by reversing the movement, bending at the hips and knees, and controlling the descent of the barbell to the floor.
- Repeat the movement, alternating the forward and backward legs for each repetition.
How to reduce the difficulty: To make the exercise easier, you can:
- Use a lighter weight or even just a barbell to focus on mastering the technique and maintaining proper form.
- Focus on the split stance without the barbell and practice the lunge-like movement and balance.
How to increase difficulty: To make the exercise more challenging, you can:
- Increase the weight you’re using, gradually adding more weight plates to the barbell.
- Increase the speed and explosiveness of your leg and hip extension during the pull and split stance.
- Focus on the coordination and timing of the split stance and overhead catch.
- Beginner: 8-12 reps
- Intermediate: 12-15 reps
- Advanced: 15-20 reps
Estimated time for exercise: 10-15 minutes
Body Group:Full Body
Muscle Group(s):Abdominals, Calves, Gluteus, Hamstring, Quadriceps, Shoulders, Upper back
Secondary:Hamstrings, Gluteus Maximus, Deltoids, Rectus Abdominis