Split Snatch

What it is

This challenging, explosive movement involves lifting a barbell from the floor to an overhead position, landing in a split stance. It primarily engages your hamstrings, developing significant power and full-body coordination. You'll also build strength in your glutes, quadriceps, lower back, and shoulders.

Technique tips

• Keep the barbell close to your body throughout the lift.
• Drive explosively through your legs, hips, and ankles.
• Actively pull yourself under the bar into a deep split.
• Fully extend your arms to lock the bar overhead.
• Maintain a stable core and flat back at all times.
• Control the weight carefully as you return it to the floor.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.