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Hamstrings · Advanced

Barbell 3 Position Snatch Grip Deadlift

Snatch-grip segment deadlift with pauses below the knee, above the knee, and at the upper thigh before standing.

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Barbell 3 Position Snatch Grip Deadlift demonstration

Exercise overview

Training details

HamstringsGlutesQuadricepsBackUpper BackCoreForearms

Equipment

Barbell

Sets × reps

3 × 5

Rest

2 min

How to perform it

Step-by-step instructions

  1. 01Set up with a wide snatch grip, the bar over midfoot, and the trunk braced.
  2. 02Lift to just below the knee and pause without letting the bar drift.
  3. 03Continue to just above the knee and pause with whole-foot pressure.
  4. 04Move to the upper thigh and pause, then stand without leaning back or bending the elbows.
  5. 05Lower under control and reset completely.

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