Barbell Snatch Deadlift
Description
The barbell snatch deadlift performs a conventional deadlift using a wide snatch-width grip. The wide grip increases upper back, lat, and trap demand while lowering the starting hip position. It is used as an accessory for the snatch and builds pulling strength from the floor.
Muscle Group
Equipment Required
Barbell Snatch Deadlift Instructions
- Stand over the barbell with feet hip-width apart.
- Grip the bar with a very wide overhand grip (snatch width — typically index fingers on the outer rings).
- Drop your hips low. Chest up. Back flat. Shoulders over the bar.
- Drive through your feet to stand, pulling the bar up along your body.
- Lock out at the top with hips extended and shoulders back.
- Lower the bar back to the floor under control.
- The wide grip forces a lower hip start and greater upper back demand.
- Use lighter weight than conventional deadlifts.
Barbell Snatch Deadlift Form & Visual
Barbell Snatch Deadlift Benefits
- Builds upper back and lat strength
- Develops snatch pulling power
- Greater range of motion than conventional deadlift
- Trains the wide-grip pulling position
- Useful Olympic lifting accessory
- Builds grip strength
Barbell Snatch Deadlift Muscles Worked
- Erector spinae
- Latissimus dorsi (increased)
- Trapezius (increased)
- Gluteus maximus
- Hamstrings
- Quadriceps
- Forearms and grip
Barbell Snatch Deadlift Variations & Alternatives
- Barbell Deadlift (conventional)
- Barbell Snatch
- Snatch Pull
- Barbell Snatch Balance
- Snatch-Grip Romanian Deadlift
