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How to Do

How to Do Barbell Deadlift using a Snatch Grip

Each barbell deadlift using a snatch grip should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.

If any pain is experienced, immediately stop this barbell deadlift using a snatch grip.

Beginning

Beginning Deadlift using a Snatch Grip

1. Set up your barbell with your feet slightly outward and a wide grip on the bar. Lower and raise your hips until they are almost parallel to the floor. Maintain a straight back, a raised chest, and a forward gaze as you prepare for the next step.

2. Breathe in and hold as you engage your core and lats, driving your knees out and your feet into the floor as you pull the bar up and towards you. As you raise the bar, keep your shoulders in line with it. The hips should remain tight and low until the pull is completed.

3. Continue to move the barbell up in a controlled manner until it is right around hip level (depending on arm length).

4. Before you begin lowering into the eccentric phase of the snatch deadlift, contract your glutes. Maintain the hip hinge with the hips back as you move backward to the starting position, keeping the chest up.

5. Before you begin your next rep, reset the lats once the barbell is back on the floor.

Movement

Deadlift using a Snatch Grip Movement

1. 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.

2. 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.

3. 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.

4. 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.

Benefits

Deadlift using a Snatch Grip Benefits

This exercise can be done in the gym or at home.

This is a highly advanced exercise and should be attempted by experienced exercisers. The form is important, and initial lifts should be done with lightweight until the exerciser has mastered the technique.

This exercise will build strength and power especially in the glutes, hamstrings, and spinal erectors.

Exercise Aliases

How To Do a Barbell Deadlift, Deadlift using a Snatch Grip, Barbell Deadlifts.