A wide-grip barbell deadlift variation performed with a snatch-style grip that uses a hip hinge to lift the weight, primarily working the muscles of the hips and legs.
How to do the Snatch Grip Deadlift#
- Stand with the bar over the middle of your feet and take a wide, snatch-style grip on the barbell.
- Hinge at the hips and bend your knees until your torso is inclined and your back is flat, keeping the bar close to your shins.
- Brace your core, inhale, and initiate the lift by driving through your heels while extending your hips and knees.
- Continue to extend until you are fully upright with hips locked and the bar held at thigh level.
- Hinge at the hips first and lower the bar under control back to the floor, maintaining a neutral spine.
Muscles worked#
- Primary: Glutes (Gluteus Maximus), Hamstrings (Biceps Femoris, Semitendinosus & Semimembranosus), Quads (Quadriceps Femoris)
- Secondary: Lower back (Erector Spinae), Upper back (Rhomboids & Middle Trapezius), Traps (Trapezius), Forearms (Forearm Flexors & Extensors (incl. Brachioradialis)), Lats (Latissimus Dorsi)
Common mistakes#
- Allowing the lower back to round during the setup or lift.
- Letting the hips shoot up too fast so the movement becomes back-dominant.
- Allowing the bar to drift away from the body on the pull.
- Failing to brace the core before initiating the lift.
How much should you deadlift?#
What the average deadlift actually is, and what counts as beginner, intermediate, advanced, or elite at your bodyweight — for men and women, in kg and lbs.
