Split Snatch
The Split Snatch is an advanced Olympic weightlifting variation where you explosively lift a barbell from the floor to overhead in one motion, catching it in a split lunge position. This dynamic movement builds total-body power, coordination, and significant overhead stability.
Because the Split Snatch places high demands on your central nervous system (CNS), our AI analyzes your HRV and sleep quality to ensure your reaction times are sharp enough for heavy attempts. By tracking the velocity and RPE of each set, the app can detect neuromuscular fatigue before you feel it, auto-adjusting loads to prevent injury during the complex catch phase. If you report specific knee or hip instability, the system learns these constraints and can substitute Power Snatches or Snatch Pulls to preserve the training stimulus without aggravating joints.
Form Cues
- Keep the barbell close to your body throughout the pull
- Extend your hips and knees violently to launch the bar
- Punch your arms straight up aggressively to lock out
- Split your feet fast into a wide, stable lunge
- Keep your front shin vertical upon landing
- Don't let the bar swing forward in a wide arc
- Don't catch the weight with soft or bent elbows
- Don't land with your feet on a narrow tightrope line
- Don't let your back knee smash into the floor
- Don't rush the recovery to a standing position
Common Mistakes
- Looping the bar path forward
- Landing with a narrow stance
- Pressing out the arms after catching
- Incomplete hip extension
- Landing with a straight back leg
Muscles Worked
This exercise is a full-body power developer that primarily utilizes the glutes, hamstrings, and quadriceps to generate massive upward force. The upper trapezius, lateral deltoids, and triceps are crucial for the rapid turnover and overhead lockout, while the core works overtime to stabilize the asymmetrical split position.
Primary
Secondary
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