Legs · Barbell
Barbell Split Snatch
How to do the barbell split snatch, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Barbell
- Difficulty
- Expert
- Logged as
- Weighted reps
- Movement
- Hinge
- Mechanic
- Compound
How to do it
Stand over the bar with a wide snatch grip and feet hip-width apart. Explosively extend your hips and pull the bar overhead, splitting your feet front and back to catch it locked out with arms straight. Recover to standing, then lower and reset.
- 1Explosive hip drive launching the bar from floor to overhead
- 2A fast split of the legs to drop under and catch the bar
- 3A locked-out, stable overhead position with the bar over your midline
Common mistakes
- Pressing the bar out instead of catching it in one motion
- Rounding your back during the pull from the floor
- Catching with a soft, bent arm instead of a firm lockout
Muscles worked
The barbell split snatch mainly works the glutes and quads, with the triceps, upper traps, upper abs, lower abs, hamstrings, front delts, upper chest, lats, lower back, calves, and side delts assisting.
- GlutesPrimary
- QuadsPrimary
- TricepsSupport
- Upper TrapsSupport
- Upper AbsSupport
- Lower AbsSupport
- HamstringsSupport
- Front DeltsSupport
- Upper ChestSupport
- LatsSupport
- Lower BackSupport
- CalvesSupport
- Side DeltsSupport
- ForearmsMinor
- Mid TrapsMinor
- Lower TrapsMinor
- ObliquesMinor
- External RotatorsMinor
- AdductorsMinor
Kovo programs the barbell split snatch for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More glutes exercises
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- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed June 2026.