Hamstrings
Snatch Grip Romanian Deadlift
The Snatch Grip Romanian Deadlift is a strength exercise with a barbell for your hamstrings. Share of the load in the Zulta muscle model: gluteus maximus 22%, hamstrings (biceps femoris) 22% and hamstrings (semitendinosus/-membranosus) 18%.
How to do it
- Take a barbell from a rack with a very wide grip so it sits in the hip crease when standing.
- Stand with the feet hip-width and unlock the knees slightly.
- Pull the shoulders back and down to set the upper back.
- Push the hips back and slide the bar down the thighs until the hamstrings stretch.
- Drive the hips forward to stand tall again.
Tips
- The wide grip shortens the range, so you reach the stretch sooner.
- Use straps if the grip gives out before the legs.
Common mistakes
- Letting the upper back round forward under the wide grip.
- Bending the elbows to keep the bar close.
- Going heavier than a normal Romanian Deadlift.
Muscles worked by the Snatch Grip Romanian 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.
Hinging at the hips with nearly straight knees loads the hamstrings in a long position together with the glutes; the erectors hold the spine neutral.
Snatch Grip Romanian Deadlift alternatives
Same equipment
Different equipment
Easier
No equipment
Make it easier
Similar exercises
Frequently asked questions
What muscles does the Snatch Grip Romanian Deadlift work?
Mainly the gluteus maximus, hamstrings (biceps femoris) and hamstrings (semitendinosus/-membranosus). The spinal erectors (lower back) and adductors assist.
Is the Snatch Grip Romanian Deadlift good for beginners?
The Snatch Grip Romanian Deadlift is rated advanced. If you are new, learn the Cable Romanian Deadlift first and build up from there.
What is a good alternative to the Snatch Grip Romanian Deadlift?
For example the Band Romanian Deadlift, Kettlebell Romanian Deadlift and Cable Romanian Deadlift. They train mostly the same muscles, some with different equipment.
Sources
- Bourne et al. 2017, Br J Sports Med 51(13):1021-1028 (hamstring exercise selection)
- Vigotsky et al. 2015, PeerJ 3:e708 (good morning)
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.