The sandbag split snatch is essentially a multi-planar exercise that is excellent for developing functional balance, flexibility and explosiveness. Immediately after ripping the bag from the floor, explode one leg forward into the split squat position and stomp the front heel on the ground for extra power development and to stabilise the body in the sagittal and frontal plane.

Teaching Points

  1. Stand with your feet slightly wider than shoulder width apart.
  2. Start with the sandbag as close to your feet as possible.
  3. Keep a neutral spine, hinge at the hips whilst looking forward and down (at the horizon).
  4. Grasp the sandbag with two hands and keep the core braced.
  5. Drive down hard through the heels, explode the hips forward and upwards and stomp the feet into the full split squat position.
  6. Drive the sandbag forcefully moves vertically and lock out your arms, upper back and shoulders to stabilise the weight overhead.
  7. Walk back up the starting position and repeat the movement.
  8. Remember to perform the exercise on both legs.

Common Problems & Solutions

Error: Not landing clean on the back foot.
Correction: Try to make sure that the back foot is pointing forwards.