Snatch-Grip Deadlift

Body region

• Legs
• Glutes
• Back

Muscles

Main

• Gluteus Maximus
• Biceps Femoris
• Semitendinosus
• Semimembranosus

Helps

• Trapezius
• Erector Spinae
• Vastus Lateralis
• Vastus Medialis

Holds

• Latissimus Dorsi
• Rhomboids
• Flexor Digitorum Superficialis

Equipment

• Barbell

Technique

1. Grip the bar wide enough that it sits at the hip crease when you stand, using hook grip or straps if needed.
2. Set the hips lower than in a regular deadlift, chest up and back flat.
3. Push the floor away and stand to full lockout.
4. Lower under control to the floor.

Cues

• Keep your shoulders over or slightly in front of the bar.
• Use a lighter load than your usual deadlift.

Common mistakes

• Rounding the upper back at the start.
• Jerking the bar off the floor.
• Using a grip so wide the shoulders feel strained.

Alternatives

• Deadlift
• Snatch Pull