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Hamstrings · Advanced

Axle Bar Snatch Grip Romanian Deadlift

Wide-grip Romanian deadlift with a thick axle, increasing upper-back, grip, shoulder-position, and posterior-chain demand during a controlled hip hinge.

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Axle Bar Snatch Grip Romanian Deadlift demonstration

Exercise overview

Training details

HamstringsGlutesLower BackUpper BackForearms

Equipment

Axle Bar

Sets × reps

3 × 8

Rest

2 min

How to perform it

Step-by-step instructions

  1. 01Stand upright with the axle against your thighs and take a wide snatch grip with your hands spaced evenly.
  2. 02Brace your trunk, unlock your knees slightly, and begin pushing your hips backward.
  3. 03Lower the axle close to your legs while maintaining the small knee bend until you feel strong hamstring tension or can no longer keep a neutral spine.
  4. 04Keep your shoulders engaged and the thick bar controlled throughout the wide-grip hinge.
  5. 05Drive your hips forward to return to standing, finishing tall without leaning backward or turning the movement into a squat.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationBarbell Snatch Grip Romanian DeadliftRelated variationRomanian Deadlift

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteDeadlift MachineComparable substituteCable DeadliftComparable substituteTrap Bar DeadliftComparable substituteReverse-Band Barbell Sumo DeadliftComparable substituteBarbell Deadlift with BandsComparable substituteAxle Deadlift

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