Snatch-Grip Deadlift
A deadlift using a very wide, snatch-width grip, which lowers the hips and lengthens the range of motion. It builds upper back, hamstring and glute strength and supports Olympic lifting.
Primary muscles
- Hamstrings
- Glutes (Gluteus Maximus)
- Lower Back (Erector Spinae)
Secondary muscles
- Traps (Trapezius)
- Rhomboids
- Lats (Latissimus Dorsi)
- Quadriceps
- Forearm Flexors
- Sets
- 3–4
- Reps
- 3–6
- Rest
- 120–180s
How to perform
Main muscles working (thicker lines)
Starting position
Stand with the bar over mid-foot and grip it wide enough that it would sit in your hip crease when standing. Drop the hips lower than a conventional setup with a flat back.
Brace and pull your shoulders back and down.
Push the floor away while keeping the bar close to your shins.
Continue driving through your legs and extend the hips to stand tall.
Lower the bar under control along the same path.
Breathing: Inhale and brace before each pull, exhale at the top.
Coaching tips
Wide grip, tight upper back
Chest over the bar
Push with the legs first
Common mistakes
Upper back rounding under the wide grip
Hips rising too fast
Using too much load compared with a regular deadlift
Safety notes
Use lifting straps if grip limits you rather than letting the back round.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.