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 30 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
- Hamstrings
- Barbells
2. Romanian Deadlift
98.6 mSCORESWAPPED 26 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
- Hamstrings
- Barbells
3. Sumo Deadlift
88.9 mSCORESWAPPED 18 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
- Hamstrings
- Barbells
4. Clean Deadlift
85.7 mSCORESWAPPED 15 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.
- Advanced
- Hamstrings
- Barbells
5. 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.
- Intermediate
- Quads
- Trap Bar
6. Dumbbell Romanian Deadlift
97.6 mSCORESWAPPED 8 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
- Hamstrings
- Dumbbells
7. Kettlebell Sumo Squat
87.3 mSCORESWAPPED 7 TIMESKettlebell Sumo Squat is a squat variation. Like other squat variations, this exercise is a compound movement that targets the hamstrings, glutes and quads. Positioning your feet wider than you would for a standard squat helps to recruit the inner thigh, as well as help individuals with mobility limitations.
- Intermediate
- Hamstrings
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8. Smith Machine Stiff-Legged Deadlift
84.6 mSCORESWAPPED 7 TIMESSmith Machine Stiff-Legged Deadlift is a variation on the more standard Romanian Deadlift. Like other Romanian Deadlift variations, this is a compound movement that primarily targets the glutes and hamstrings. The use of a Smith Machine restricts your range of motion, and adds stability to the movement. This allows you to focus on exertion, or learning the movement rather than focusing on stability.
- Beginner
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9. Good Morning
90.4 mSCORESWAPPED 7 TIMESGood Morning’s are a compound exercise that primarily target muscles in the rear chain (backside of the body), but especially the hamstrings, and lower back. While this can be an effective exercise, there is some risk to performing this exercise with a loaded barbell on your back. If you’re unfamiliar with this exercise, try starting with a dumbbell variation as you learn the movement.
- Intermediate
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10. 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.
- Beginner
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