Skip to content
Skip to content
Cerebral Physique logoCerebral PhysiqueMind Over Muscle
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

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  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