Snatch-Grip Deadlift

Purpose. A deadlift taken with a wide snatch grip, which lowers the start position and loads the upper back and posterior chain harder than a conventional pull.

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How it fits the system. An advanced-level wide-grip hip hinge pull entry in the Strength section, programmed to develop maximum strength, posterior chain strength. Related work in the library: Conventional Deadlift and Snatch Deadlift.

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Primary muscles

Gluteus Maximus, Hamstrings, Erector Spinae

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Secondary muscles

Trapezius, Latissimus Dorsi, Forearms, Core

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Movement pattern

Wide-Grip Hip Hinge Pull

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Equipment

Barbell

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Difficulty

Advanced

1. Take a grip wide enough that the bar sits at the hip crease when standing.
2. Set the hips slightly lower than a conventional deadlift with the chest up.
3. Pull the bar up the legs, keeping the lats engaged and the bar path vertical.
4. Stand fully, then lower under control along the same path.

• Squeeze the shoulder blades down and back before you pull.
• Keep the bar in contact with the legs the whole way up.
• The wide grip means a longer range; do not chase conventional deadlift numbers.
• Use straps if grip fails before the back and legs.

• Rounding the upper back because the grip width was underestimated.
• Letting the bar drift forward off the legs.
• Loading it like a conventional deadlift instead of accepting the lighter loads.