Snatch Deadlift
Snatch Deadlift is a olympic weightlifting assistance - wide-grip first pull exercise involving Hamstrings. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Hamstrings
- Secondary muscles
- Gluteus maximus, Quadriceps, Erector spinae, Trapezius, Forearm muscles
- Exercise type
- Olympic weightlifting assistance - wide-grip first pull
Exercise technique
- Grip
Grip the bar on the floor with a wide snatch grip.
- Feet
Place your feet beneath your hips at a comfortable outward angle.
- Setup
Bend your knees, keep your shoulders slightly in front of the bar, and lengthen your back.
- Lift-off
Push the floor away and move your knees out of the bar path.
- Knee passage
Largely maintain your back angle until the bar passes your knees.
- Stand
Extend your hips and bring the bar to your thighs with the wide grip.
- Lower
Lower the bar along a close path and set it on the floor after it passes your knees.
Key technique points
- Set your snatch grip symmetrically.
- Keep your arms straight.
- Move your knees out of the path in front of the bar.
- Raise your hips and shoulders together.
- Keep the bar close to your legs.
- Do not perform a snatch at the top.
Common mistakes
Drifting to a narrow grip
Do not let the wide grip appropriate for the snatch pull narrow uncontrollably.
Raising the hips early
Do not disrupt the first-pull angle.
Going around the knees
Do not swing the bar forward to clear your knees.
Adding a shrug
Do not turn the assistance deadlift into an explosive pull.
Rounding the lower back
Do not compensate through your spine for the depth required by the wide grip.
Leaning backward at the top
Do not extend the hip lockout with excessive lower-back extension.
Frequently asked questions
Snatch Deadlift: why is “Drifting to a narrow grip” a mistake?
Do not let the wide grip appropriate for the snatch pull narrow uncontrollably.
Snatch Deadlift: why is “Raising the hips early” a mistake?
Do not disrupt the first-pull angle.
Snatch Deadlift: why is “Going around the knees” a mistake?
Do not swing the bar forward to clear your knees.
Snatch Deadlift: why is “Adding a shrug” a mistake?
Do not turn the assistance deadlift into an explosive pull.
Snatch Deadlift: why is “Rounding the lower back” a mistake?
Do not compensate through your spine for the depth required by the wide grip.
Snatch Deadlift: why is “Leaning backward at the top” a mistake?
Do not extend the hip lockout with excessive lower-back extension.
What should I focus on when doing Snatch Deadlift?
Set your snatch grip symmetrically. Keep your arms straight. Move your knees out of the path in front of the bar. Raise your hips and shoulders together. Keep the bar close to your legs. Do not perform a snatch at the top.
Related exercises
- 45-degree Back Extension
- Cable Pull-through
- Conventional Deadlift
- Dumbbell Romanian Deadlift
- 90/90 Hamstring
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.