IntermediateSquat Variations
Snatch Grip Overhead Split Squat
About this Exercise
The Snatch Grip Overhead Split Squat is an essential lower body strength exercise used in weightlifting training. This exercise primarily targets the quadriceps, hamstrings, glutes, traps, shoulders, and core. Builds leg and hip strength. Improves mobility and flexibility. Develops core stability. Supports Olympic lift performance. Programme as a primary strength movement 2-3 times per week. Use various rep ranges from heavy singles to higher volume sets.
💡Coaching Tips
- Keep the bar close to your body throughout the lift
- Drive through your legs before pulling with your arms
- Fully extend your hips before pulling under
- Receive the bar with active shoulders and locked elbows
- Keep your chest up during the pull
⚠️Common Mistakes to Avoid
- Pulling with the arms too early
- Letting the bar drift away from the body
- Not fully extending the hips
- Receiving with soft elbows
- Rushing the first pull