How to do a Snatch Deadlift
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Snatch Deadlift
Workouts with Snatch Deadlift
Target muscles worked
Instructions for Proper Form
The Snatch Deadlift is a variation of the traditional deadlift, tailored specifically to improve the pulling phase of the snatch lift. It employs a wider grip, mimicking the snatch setup, which emphasizes the engagement of the posterior chain muscles—hamstrings, glutes, and lower back—while also strengthening the upper back, traps, and grip. This exercise enhances the lifter's ability to generate power from the ground, crucial for successful snatch execution. Ideal for weightlifters looking to improve their snatch technique, the Snatch Deadlift also offers benefits in terms of overall strength, stability, and postural control.
- Stand in an upright posture with your feet at shoulder-width apart and angled out slightly positioning a loaded barbell an inch away from the front of your lower legs.
- Hinge at the hips and flex your knees to drop down allowing your shins to drop forward to touch the barbell.
- With your arms extended, grip the barbell with a double overhand wide grip while keeping your chest up.
- Maintain this rigid spinal posture throughout the exercise.
- Pull the barbell in a vertical path next to your body by extending your hips and knees until you are back to a standing upright posture.
- Lower the barbell in a duplicate path it came up with.
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Alternative Exercises to Snatch Deadlift
1. Deadlift
98.7 mSCORESWAPPED 33 TIMESDeadlift is one of the three powerlifting movements. It’s a compound exercise that primarily targets muscles in the rear chain (backside of the body), and is great for developing strength in these muscles. It’s a staple in most programs, and is often used as a metric for tracking strength.
- Intermediate
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2. Romanian Deadlift
98.6 mSCORESWAPPED 21 TIMESRomanian Deadlift is a variation on the more standard Deadlift. It’s a compound exercise that primarily targets your glutes, and hamstrings. Unlike the standard Deadlift, this variation focuses mostly on driving your hips forward to raise the weight, and restricts movement in your knees. This is a great exercise for building strength, and can translate well to other exercises that utilize a hip hinge.
- Intermediate
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3. Clean Deadlift
85.7 mSCORESWAPPED 14 TIMESClean Deadlift is a variation on the more standard Deadlift. Like other Deadlift variations, this is a compound exercise that primarily targets the muscles in the rear chain (backside of the body), especially the glutes and hamstrings. Unlike a standard deadlift, the form for this variation is based on the Clean. This is a great exercise for improving your floor pull for Cleans.
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4. Sumo Deadlift
88.9 mSCORESWAPPED 11 TIMESSumo Deadlift is a variation on the more standard Deadlift. Like other Deadlifts, this is a compound exercise that primarily targets muscles in the rear chain (backside of the body), and especially hamstrings and glutes. While this exercise receives some criticism, it’s a perfectly valid choice for building strength, and a great addition to your leg days.
- Intermediate
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5. Dumbbell Romanian Deadlift
97.6 mSCORESWAPPED 10 TIMESThis exercise is a variation on Romanian Deadlifts. Like other Romanian Deadlifts, this is a compound exercise that primarily targets your hamstrings and glutes. The use of dumbbells can help with some limitations in mobility, and is a great starting point for anyone working towards performing Deadlifts or Romanian Deadlifts with a barbell.
- Beginner
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6. Trap Bar Deadlift
92.7 mSCORESWAPPED 9 TIMESTrap Bar Deadlift is a variation on the more standard Deadlift. Like other variations, this is a compound movement that primarily targets your lower body, and rear chain (backside of the body). Using a Trap Bar can make this a much more accessible variation than a standard Deadlift, as it places less tension on your lower back, and is generally easier to perform correctly than a standard Deadlift.
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7. Seated Leg Curl
98.8 mSCORESWAPPED 7 TIMESSeated Leg Curl is a weighted, isolation exercise that targets the hamstrings. Because a vast majority of lower body exercises tend to be compound movements, this exercise is a great way to isolate the hamstrings for building muscle mass, and developing strength. The use of a machine restricts your range of motion, and adds stability, allowing you to focus on exertion more than stabilizing the movement.
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8. Smith Machine Stiff-Legged Deadlift
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9. Kettlebell Swing
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10. Good Morning
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