How to do a Snatch-Grip Deadlift
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Snatch-Grip Deadlift
Target muscles worked
Instructions for Proper Form
The Snatch-Grip Deadlift is a variation of the conventional deadlift that uses a wider grip, similar to that of a snatch lift. This adjustment increases the range of motion and places greater emphasis on the posterior chain, including the hamstrings, glutes, and lower back, as well as the upper back and traps due to the wider grip. The wider stance and grip require improved grip strength and enhance overall body mechanics and posture. Ideal for athletes looking to strengthen the muscles involved in Olympic lifting or for those seeking to add variety to their deadlift routine, the Snatch-Grip Deadlift is a powerful exercise for developing lower body power, upper back strength, and enhancing flexibility.
- 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.
Weight & 1 Rep Max Calculator
Average Snatch-Grip Deadlift standards by male, female, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner8reps45lbs1 Rep Max55lbs
- intermediate8reps60lbs75lbs
- advanced8reps75lbs95lbs
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Alternatives & Variations to Snatch-Grip Deadlift
1. Deadlift
98.7 mSCORESWAPPED 39 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. Dumbbell Romanian Deadlift
97.6 mSCORESWAPPED 19 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.
3. Romanian Deadlift
98.6 mSCORESWAPPED 13 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
4. Seated Leg Curl
98.8 mSCORESWAPPED 10 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
- Hamstrings
- Leg Curl Machine
5. Trap Bar Deadlift
92.7 mSCORESWAPPED 10 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. Sumo Deadlift
88.9 mSCORESWAPPED 6 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
7. Reverse Bear Crawl
10.5 mSCORESWAPPED 6 TIMESReverse Bear Crawl is a compound, bodyweight exercise that primarily targets your shoulders, chest, and core. This variation adds an element of instability and coordination by requiring you to move backward. It’s a great exercise for building endurance, stability, and functional strength. This exercise can be particularly challenging compared to the standard Bear Crawl due to the need for greater coordination and spatial awareness.
8. Smith Machine Stiff-Legged Deadlift
84.6 mSCORESWAPPED 5 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
- Hamstrings
- Smith Machine
9. Clean Deadlift
85.7 mSCORESWAPPED 5 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.
10. Bent Over Barbell Row
97.1 mSCORESWAPPED 4 TIMESBent Over Barbell row is a compound movement that primarily targets your back, but also hits your shoulders, traps, and biceps. The use of a barbell adds more stability to this movement compared to something like dumbbells which can help you focus on exerting strength rather than stabilizing the movement. It’s a great exercise for building strength, and can be a way to start learning more advanced exercises like Olympic Lifts.