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Snatch Grip Deadlift
The Snatch Grip Deadlift is a strength exercise with a barbell for your back. Share of the load in the Zulta muscle model: gluteus maximus 20%, spinal erectors (lower back) 14% and hamstrings (biceps femoris) 11%.
How to do it
- Stand with the feet hip-width and the bar over mid-foot.
- Grip the bar very wide so that when standing it would rest in the crease of your hips.
- Sink the hips lower than in a regular deadlift, flatten the back and lift the chest.
- Push the floor away and stand up tall, keeping the bar close to the legs.
- Lower the bar under control back to the floor along the same line.
Tips
- Pull the shoulders back and down hard to keep the upper back from rounding.
- Use straps if the wide grip limits the load more than your back does.
Common mistakes
- Rounding the upper back because of the wide grip.
- Keeping the hips as high as in a normal deadlift.
- Letting the bar drift away from the shins.
Muscles worked by the Snatch Grip Deadlift
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
A wide grip lowers the hips and loads the upper back. Lifting a load from the floor with hips and knees extending together: glutes, spinal erectors and hamstrings drive it, quads break the floor, adductor magnus assists hip extension, grip and upper back hold the bar.
Snatch Grip Deadlift alternatives
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Frequently asked questions
What muscles does the Snatch Grip Deadlift work?
Mainly the gluteus maximus, spinal erectors (lower back) and hamstrings (biceps femoris). The hamstrings (semitendinosus/-membranosus), upper traps, quads (vastus lateralis), quads (vastus medialis) and adductors assist.
Is the Snatch Grip Deadlift good for beginners?
The Snatch Grip Deadlift is rated intermediate. If you are new, learn the Band Deadlift first and build up from there.
What is a good alternative to the Snatch Grip Deadlift?
For example the Band Deadlift, Dumbbell Deadlift and Deadlift. They train mostly the same muscles, some with different equipment.
How do you make the Snatch Grip Deadlift harder?
Add weight or reps, or move on to the Paused Deadlift and Jefferson Deadlift.
Sources
- Escamilla et al. 2002, MSSE 34(4):682-688 (sumo vs conventional)
- Swinton et al. 2011, JSCR 25(7):2000-2009 (hexagonal bar)
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.