Charles Asks: An often-quoted figure is that you can lift 81% of your full squat snatch weight with a power snatch movement. Because of one misbehaving knee, I thought I would be restricted to the power movements, avoiding the full squat, alas, only 81% of my potential... Then I saw some old footage of the split snatch and split clean (which I can do), are there any figures on the percentage of your full snatch & clean weights that could be achieved with these split movements?

Greg Says: I’ve actually never heard the 81% figure… that is extremely precise, but I would argue not an accurate representation of the considerable variation among lifters. I have seen as high as around 90%, for example—it really depends on the athlete’s peculiar abilities and limitations, both technically and physically. In any case, that’s largely incidental to your question.

If you train the split snatch committedly for long enough, you will be able to split snatch more than you can power snatch for the same reason you can squat snatch more than you can power snatch—you can achieve greater depth under the bar. However, the dramatic foot movement (and the time required to achieve it in the lift) and the high level of lower body mobility required to achieve such a deep split position are the limiters for this. In other words, even if you can achieve the same depth in split as in a squat (pretty close for the old splitters), you will still need at least slightly more bar elevation to get into position because of the need to move the feet in that way. But you’ll certainly be able to get under more weight than with a power snatch as long as you train the movement and position.

This means always training the split, and converting all snatch-related exercises to split, such as snatch balances and overhead squats, in order to maximally prepare yourself for a deep split receiving position. I would suggest also adding footwork practice in your warm-ups.

Also keep in mind, although you’ve probably already figured this out from watching videos, the split stance for the split snatch is a little different than for the jerk—the front foot will not be as far forward, as this will limit the possible depth. Essentially it’s a single-leg squat with the other foot behind you.

Work on your mobility to ensure you can reach the position safely, and work on your strength in that position.

Foster Asks: I have adopted doing split snatches as I find they suit me better. While training should I alternate legs each rep or work on a single split position? Also what are some good complexes I can do for the split snatch?

Greg Says: It depends on your purpose for snatching—if you’re training to be a competitive weightlifter, no. If you’re training for other athletic purposes, yes, unless your sport is a split-stance with the same dominant leg activity (such as a throwing or single-leg jumping sport). For the former, you need to train maximal ability, consistency and precision, requiring use of the same leg, just as lifters only train a single leg in the split jerk. For the latter, alternating legs will help keep the strength and mobility of the legs and hips balanced.

Regarding complexes, I can’t recommend any without knowing a purpose—like any exercise, complexes need to be used for a specific reason. As I described in the previous response, however, make sure you’re converting your snatch-related assistance work to a split stance to support the split snatch.

Louie Asks: As of late, I've been having issues with soft elbows in the catch when I snatch. It's almost as if the weight is crashing down on me causing me to bend my elbow (I'm assuming) and I end up pressing out the weight prior to rising or I miss the lift entirely. However, using blocks (from a high hang position) I'm able to catch solidly with locked out arms (no elbow bend whatsoever). I figure either my pull is not high enough or my speed under the bar is just not fast enough. I ruled out the weight being too heavy as I was able to snatch the %s off the blocks. Any advice would be greatly appreciated.

Greg Says: It’s pretty common to see some version of this basic problem—the lifter loses connection to the bar when pulling from the floor relative to pulling from blocks or the hang from a higher position. In short, when pulling from the floor, you’re dropping out from under the bar rather than meeting it at the actual height to which you’ve pulled it.

One of the keys of good snatching and cleaning is to remain connected to the barbell throughout the third pull—that is, rather than pulling it as high as possible and then dropping down indiscriminately under it, actively pulling yourself under the bar specifically, wherever that may be. Generally you’ll be able to pull a bar higher from the floor than from high blocks, which explains why you avoid such crashing from the high blocks—your low receiving position is appropriate for the bar elevation you’re getting off the blocks, but is too low for the elevation you’re getting from the floor.

The first step in fixing the problem is the conceptual understanding that you need to stay connected to the bar and meet it in the third pull at whatever height you’ve lifted it to. The next step is training to support that concept.

For this, two basic complexes are helpful: power snatch + snatch or hang snatch + snatch, and variations thereof, such as power snatch + hang snatch. The power snatch + snatch complex should be particularly helpful in your case. When performing the complex, your primary concern should be securing the bar overhead at the same height in the snatch that you did in the power snatch. It’s the same weight, so you’ll be able to turn it over and fix it overhead in approximately the same position in both reps—the only real difference is that in the second rep, you’ll continue seamlessly to sit into full squat depth rather than putting on the brakes and holding it in a high position.

The hang snatch + snatch complex is similar, but the receiving height will be lower. The purpose in this case is to focus on staying connected to the bar in the turnover and meeting it at the correct height, which is easier to do from the hang than from the floor (as you’ve discovered). Then in the snatch that follows, you can attempt to mimic the movement from the hang.