Learn To Snatch - Split Snatch Overview

In order to lift heavier snatch weights early lifters developed a “split”receiving position similar to, but lower than, the jerk. This allowed for heavier weights to be lifted to a lesser height, yet result in success by catching the bar in a deep receiving position. The split style snatch (and clean) remained popular until the 1960s when the more efficient squat style snatch and/or clean became common. The split style is beneficial for athletes that find themselves in a lunging position in their chosen sport, such as tennis, ice hockey, volleyball, etc. The split is also a good alternative for those, especially master-aged, athletes lacking adequate flexibility to utilize an efficient squat style snatch. It’s a good idea to train the split style using either leg forward and backward. The get set, lift-off, end of 1 st pull, transition, and 2 nd pull are identical to the power and squat snatch styles. After the explosive 2 nd pull the lifter moves one foot forward about 1.5 times the length of the foot, and the rear foot backward, keeping the rear knee slightly flexed. Touching the knee to the platform is a violation of the technical rules. A good catch position results in the front thigh below parallel and the front knee forward of the completely flat front foot. There is no need to move the feet laterally, only forward and backward. Once the bar is secured overhead the lifter recovers by pushing up and slightly backward with the front leg, bringing the front foot about ½ way back to the starting position, then stepping forward with the rear foot to align with the other foot. After a steady recovery the lifter lowers the weight to the platform and repeats for the desired number of repetitions.