I've been playing around with the split snatch a lot lately and feel much stronger using this technique. My questions are: What are the pros and cons of training this lift, and should it be avoided? I tend to split with my left foot forward each time. Should I alternate the split?
Also, is the split snatch illegal in competition?
3 | 2009-02-24
Splitting is a last resort when there are irresolvable flexibility issues. If that's the case, keep doing it. If it's simply because you're not yet very strong and stable in an overhead squat, you need to get stronger and more stable in an overhead squat.
Cons - You have to elevate the bar higher and move the feet more quickly. If you split only with one leg, you can develop some significant strength and flexibility imbalances that lead to pelvic rotation and weirdness in the hips and back.
Pro - works around severe shoulder and upper back inflexibility.
That's pretty much the deal.
It's completely legal in competition - you just have to watch for knee touch on the platform, which is not allowed.
4 | 2009-02-24
2-position Muscle snatch (floor, mid-thigh) - 65% x 3 sets - 95#
Clean & jerk - 70% x 1 x 3 - 165#
3 rounds for time of:
6 sandbag shoulder + 2 lunge (3 to each shoulder) - 50% BW - 100#
15 kipping pull-ups
5 | 2009-02-24
2 Pos. M. Snatch: 115x1x3
Metcon: Forgot to Stop Timer ~11 min