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Barbell Snatch-Grip Deadlift

Strengthen your posterior chain with the Barbell Snatch-Grip Deadlift! Improve your deadlift and Olympic lifts with this powerful variation.

The Barbell Snatch-Grip Deadlift is a compound exercise that mainly works the glutes & hips and hamstrings, with help from the lower back and quads. You'll need: barbell.

Barbell Snatch-Grip Deadlift demo video 2
Ms. Grey
JustGains_XX
@JustGains_XX

Required Equipment

Barbell
Barbell

Barbell Snatch-Grip Deadlift Muscles Worked

Primary

Glutes (gluteus maximus); Hamstrings

Secondary

Spinal Erectors (erector spinae); Quads (quadriceps femoris)

Barbell Snatch-Grip Deadlift Variations and Alternatives

How to do the Barbell Snatch-Grip Deadlift

  1. Start by placing a barbell in front of you on the ground.

  2. Stand with your feet at hip-width apart, with the barbell over the middle of your feet.

  3. Bend at your hips and knees, lowering your body down while keeping your back straight. Your thighs should be parallel to the floor.

  4. Grip the barbell with a wide overhand grip (snatch grip) that is substantially wider than shoulder-width apart. Your arms should be straight and outside of your knees.

  5. Keep your head in a neutral position by looking straight ahead, and your chest out to ensure a straight spine.

  6. Lift the bar by straightening your hips and knees, driving through your heels and bringing the barbell up along your shins.

  7. Stand up straight with the barbell close to your body, shoulders back, and hips fully extended.

  8. Lower the barbell back to the ground by bending at the hips first, then the knees, returning to the starting position in a controlled manner.

Make sure to perform the exercise with proper form to avoid any injuries. It's generally advisable to start with lighter weights to ensure you can maintain proper form before increasing the weight.

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Barbell Snatch-Grip Deadlift FAQs

What muscles does the Barbell Snatch-Grip Deadlift work?

The Barbell Snatch-Grip Deadlift mainly works the glutes & hips and hamstrings, with help from the lower back and quads. The main muscles are the gluteus maximus and hamstrings.

What equipment do you need for the Barbell Snatch-Grip Deadlift?

Barbell.

Is the Barbell Snatch-Grip Deadlift a compound exercise?

Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.

What workout day should the Barbell Snatch-Grip Deadlift go on?

It belongs on pull day in a push/pull/legs routine.

What are some Barbell Snatch-Grip Deadlift variations and alternatives?

Similar exercises include the Axle Deadlift, Barbell Staggered-Stance Deadlift, Barbell Clean Deadlift and Barbell Deadlift.

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