Barbell snatch grip deadlift
- This exercise can be done in the gym or at home.
- This is a highly advanced exercise, and should be attempted by experienced exercisers. Form is important, and initial lifts should be done with light weight until the exerciser has mastered the technique.
- This exercise will build strength and power especially in the glutes, hamstrings, and spinal erectors.
How to Do the Exercise:
- Select a relatively light barbell to begin with. The barbell will be on the floor. Stand with your feet shoulder-width apart, right in front of the bar or with your toes just under the bar. Sit back and lower into a half-squat position, fold at the hips making sure your back is flat. Place both hands slightly wider than shoulder-width apart on the bar with an overhand grip.
- Check that your back is neither arched or rounded, engage your core muscles. In a swift movement, push through your legs, thrust your hips forward, and rise from the half-squat into a standing position, dragging the bar up past your shins to the front of your thighs. Pull your shoulder blades back and down. This is the start position.
- With your knees slightly bent, hinge forward at the hips, allowing your arms to hang directly down from your shoulders. Fold forward only as far as you are able to keep your back flat. If you start to round or arch your back, regress to a shallower angle, or decrease the resistance.
- Straighten up by driving your head up toward the ceiling, pushing through your heels, and bringing your hips forward. Repeat for the required number of repetitions.
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