Barbell Snatch Deadlift

Barbell Snatch Deadlift


This exercise involves lifting a barbell from the ground to a standing position, using a snatch grip. It primarily targets the muscles in the legs, back, and shoulders, and is often used as a warm-up or accessory exercise for Olympic weightlifting.

Equipment Required

Barbell Snatch Deadlift Instructions

  1. Stand with your feet shoulder-width apart and your toes pointing forward.
  2. Place the barbell on the ground in front of you.
  3. Bend down and grip the barbell with your hands shoulder-width apart and your palms facing down.
  4. Engage your core and lift the barbell off the ground by extending your hips and knees.
  5. As the barbell reaches your knees, explosively extend your hips and knees to lift the barbell up to your shoulders.
  6. Lower the barbell back down to the ground by reversing the movement.
  7. Repeat for the desired number of repetitions.

Barbell Snatch Deadlift Form & Visual

Barbell Snatch Deadlift

Barbell Snatch Deadlift Benefits

  • Increases overall strength and power
  • Targets multiple muscle groups including the hamstrings, glutes, back, and shoulders
  • Improves explosiveness and speed
  • Enhances grip strength
  • Can improve athletic performance in sports such as weightlifting, football, and basketball
  • Can help with injury prevention by strengthening the muscles and joints

Barbell Snatch Deadlift Muscles Worked

  • Erector Spinae
  • Glutes
  • Hamstrings
  • Quadriceps
  • Calves
  • Forearms
  • Trapezius
  • Rhomboids
  • Deltoids
  • Abdominals

Barbell Snatch Deadlift Variations & Alternatives