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Hamstrings · Advanced

Snatch-Grip Deadlift

Wide-grip barbell deadlift that increases pulling range and upper-back demand for Olympic-weightlifting strength.

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Snatch-Grip Deadlift demonstration

Exercise overview

Training details

HamstringsGlutesQuadricepsBackCoreForearms

Equipment

Barbell

Sets × reps

4 × 6

Rest

2 min

How to perform it

Step-by-step instructions

  1. 01Set a wide snatch grip on the bar with the bar over the midfoot.
  2. 02Brace hard and pull the chest up while the hips stay set.
  3. 03Push the floor away and keep the bar close to the legs.
  4. 04Stand tall without turning the pull into a shrug or high pull.
  5. 05Lower the bar with control and reset the wide grip each rep.

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Variations

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

Easier regressionBarbell DeadliftHarder progressionSnatch PullRelated variationDeficit DeadliftRelated variationRomanian DeadliftRelated variationAxle DeadliftRelated variationReverse-Band Barbell 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 substituteAxle Bar Snatch Grip Romanian DeadliftComparable substituteBarbell Snatch Grip Romanian Deadlift

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