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Hamstrings · Advanced

Barbell Snatch Grip Romanian Deadlift

Wide snatch-grip Romanian deadlift emphasizing posterior-chain strength, upper-back tension, and a controlled hip hinge.

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Barbell Snatch Grip Romanian Deadlift demonstration

Exercise overview

Training details

HamstringsGlutesLower BackUpper BackForearmsCore

Equipment

Barbell

Sets × reps

3 × 10

Rest

2 min

How to perform it

Step-by-step instructions

  1. 01Stand with the bar against your thighs, hands in a snatch-width grip, and knees slightly bent.
  2. 02Brace your trunk and push your hips backward while keeping the bar close to your legs.
  3. 03Lower the bar with straight arms until your hamstrings are strongly loaded without rounding your back.
  4. 04Keep your shoulders over or slightly in front of the bar and maintain nearly the same knee angle.
  5. 05Drive your hips forward to stand tall without leaning backward or shrugging the bar.

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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 variationAxle Bar Snatch Grip Romanian DeadliftRelated variationRomanian DeadliftRelated variationRomanian Deadlift to ShrugRelated variationBarbell DeadliftRelated variationBarbell Romanian Deadlift with Bent Over RowRelated variationBarbell Stiff Leg Romanian Deadlift

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Alternatives

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

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