Full BodyAdvanced
Split Snatch
A snatch received overhead in a split stance instead of a squat. The traditional style suits lifters with limited overhead squat mobility and trains fast, precise footwork.
Primary muscles
- Hamstrings
- Glutes (Gluteus Maximus)
- Quadriceps
- Traps (Trapezius)
Secondary muscles
- Lower Back (Erector Spinae)
- Front Delts
- Triceps
- Hip Flexors
- Calves (Gastrocnemius)
- Sets
- 3–5
- Reps
- 1–3
- Rest
- 120–180s
How to perform
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.