Snatch-Grip Deadlift
10 reps
Take a wide grip, pull the bar up your legs to standing, then lower it along the same line.
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HAMSTRINGS
Snatch-Grip Deadlift
A deadlift with a wide, snatch-style grip that lengthens the range of motion and loads the posterior chain, upper back, and traps heavily. The wider hand spacing also tests grip strength and reinforces strong pulling positions. A favorite for Olympic-lift carryover and for adding variety to standard deadlifting.
How to do it
- 1
Set up with feet shoulder-width apart, toes turned out slightly, the loaded bar about an inch from your shins.
- 2
Hinge at the hips and bend the knees to descend, bringing your shins forward to the bar.
- 3
Keeping your arms straight and chest lifted, grip the bar with a wide double-overhand grip.
- 4
Hold a rigid, neutral spine for the whole lift.
- 5
Push through your heels and extend your hips and knees to pull the bar up close to your body until you stand tall.
- 6
Return the bar to the floor along the same path.