Snatch Grip Deadlift
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The Snatch Grip Deadlift is a barbell deadlift variation performed with a wide, snatch-style grip well outside shoulder width, pulling the bar from the floor to full lockout with an extended range of motion compared to a conventional deadlift. It primarily targets the glutes, back, hamstrings, and grip while enhancing shoulder mobility and posterior chain power. Ideal for athletes improving Olympic lift positioning, or advanced lifters seeking a harder pulling variation, it requires a barbell and is best suited for lifters with solid deadlift technique given the increased range of motion.
How to Perform Snatch Grip Deadlift
- 1Position a loaded barbell on the floor. Stand with feet hip-width apart, toes pointing forward, shins close to the bar.
- 2Squat down and grip the bar with a wide snatch grip, hands well outside shoulder-width, using a double overhand or hook grip.
- 3Hinge at your hips and set your position: hips higher than a conventional deadlift start, shins near vertical, spine neutral, chest up.
- 4Inhale deeply to brace your core, engaging your lats to pull slack out of the bar.
- 5Exhale as you drive through your heels to extend your hips and knees simultaneously, pulling the bar up along your shins and thighs to full lockout.
- 6Squeeze your glutes hard at the top of the standing position, shoulders pulled back, bar resting against your thighs.
- 7Inhale as you reverse the movement, pushing your hips back first and lowering the bar under control back to the floor.
- 8Reset fully on the floor before each rep, resetting your grip and bracing again.
- 9Key form tips: Keep shins vertical and weight through mid-foot—avoid rounding your back or letting the bar drift away from your body given the wider grip. Common mistakes: Bending elbows to help pull instead of driving with your hips, or rushing the setup and losing tension in the wide grip. Use chalk or straps if grip fails before your legs and back do.
