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All hamstrings exercisesHamstrings · Gym

Snatch-Grip Deadlift

Wide grip deadlift increases range of motion and upper-back demand.

AdvancedBarbell4 × 4–6
Snatch-Grip Deadlift demonstration thumbnail — SNATCH GRIP DEADLIFT GUIDE | Beginner-Friendly Tips
Hamstrings / backBarbell

Snatch-Grip Deadlift

Demo · That Fit Friend

Verified Snatch-Grip Deadlift demonstration by That Fit Friend. Click to play.

How to do the Snatch-Grip Deadlift

  1. 1Wide grip
  2. 2Hips low to start
  3. 3Keep bar close

Benefits of the Snatch-Grip Deadlift

  • Builds strength and size in the hamstrings / back explosively, training power as well as size
  • Also trains glutes as supporting movers
  • Loads heavy and progresses in small increments, so strength gains are measurable
  • A high-skill progression that pays off once the easier variations feel controlled

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Markovic & Mikulic (2010) — Neuro-musculoskeletal adaptations to plyometric trainingSports Medicine
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  5. 5Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services