Snatch-Grip Deadlift

Technique

Grip the barbell with a very wide, snatch-width grip and set your hips low with a flat back. Drive through your legs and extend your hips to stand up, keeping the bar close to your shins. Lock out your hips and knees at the top without leaning back. Lower the bar back to the floor under control, hinging at the hips first.

Steps

1. Set your feet under the bar and take a wide snatch-width grip
2. Lower your hips and brace your torso with a flat back
3. Drive through your legs while keeping the bar close to your shins
4. Extend your hips and knees to stand tall without leaning back
5. Hinge at your hips and lower the bar to the floor under control

Common mistakes

• Allowing the back to round as the bar leaves the floor
• Letting the bar drift away from the legs
• Starting with the hips too high
• Leaning back excessively at lockout

Variations

• Snatch-grip deadlift from a deficit
• Snatch-grip rack pull
• Paused snatch-grip deadlift
• Snatch-grip Romanian deadlift

FAQ