Snatch-Grip Deadlift
- Pro
- Advanced
- Gym
The snatch-grip deadlift is a barbell pull taken with a grip much wider than a normal deadlift, which drops your hips lower to start. The longer pull trains the hamstrings, glutes, traps and lower back through a greater range of motion than a standard grip. Advanced lifters use it for weight and reps in the gym as a main strength lift.
- Muscles
- Hamstrings, Glutes, Traps, Lower back
- Equipment
- Barbell
- Logged as
- Weight and reps
How to
- Grip the bar very wide, hips lower than a normal pull.
- Set a flat back and brace hard.
- Push the floor away and stand tall, bar close to your body.
- Lock out, then lower with control.
Form cues
- Pull your shoulders back and down before you lift.
- Push through your heels and mid-foot, not your toes.
- Let your hips and shoulders rise together, not hips first.
Common mistakes
- Lower back rounds as the bar leaves the floor. Brace your core hard before you break the floor.
- Hips shoot up before your shoulders rise. Drive your shoulders and hips up at the same rate.
- Bar swings away from your legs mid-pull. Keep your lats tight to hold the bar path close.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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