Split Snatch

Hamstrings

Split Snatch

LevelExpert EquipmentBarbell MechanicCompound ForcePull

An Olympic lift that brings the bar from the floor overhead, catching it in a split stance.

Olympic weightlifting

Primary musclesHamstrings

Secondary musclesCalves Forearms Glutes Lower Back Quadriceps Shoulders Traps Triceps

Energy burned

≈ 45 kcalFor 3 × 8–12, rest 90s · ≈ 7.9 kcal/min

Estimate range 34–57 kcal (±25 %)

Muscle mass worked37 %

Effort during a set14.4 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Stand with the bar over your midfoot and take a wide snatch grip.
2Set a flat back with your shoulders over the bar.

How to perform

1Pull the bar off the floor, extending explosively.
2Shrug and pull under the bar.
3Split your feet and catch the bar overhead with locked arms.
4Stand tall, bring your feet together and lower the bar.