Barbell Snatch Deadlift

Muscles worked

Setup

1. Stand with feet hip-width apart and the barbell positioned over your mid-foot.
2. Grip the bar with a very wide 'snatch grip,' typically with your index fingers on or near the outer knurling rings.
3. Drop your hips lower than a standard deadlift until your shins touch the bar, keeping your chest up and back flat.
4. Engage your lats by pulling your shoulder blades back and down, creating 'slack-removing' tension throughout the torso.

How to do it

1. Inhale deeply to create intra-abdominal pressure, then drive through your heels to initiate the lift.
2. Keep the bar in contact with your shins and thighs as you stand up, exhaling as you reach full hip and knee extension.
3. Maintain a controlled 2-3 second tempo on the descent, hinging at the hips and pushing them back until the plates touch the floor.
4. Ensure the hips and shoulders rise at the same rate during the initial pull to prevent the hips from 'shooting up' first.

Form checklist

• Keep the bar in constant contact with your legs throughout the entire movement.
• Maintain a neutral spine; do not allow the upper or lower back to round.
• Keep your arms completely straight; do not attempt to 'row' the weight with your elbows.
• Ensure your weight is distributed across the mid-foot and heels, not shifting onto your toes.

Pro tips

• Focus on 'breaking the bar' around your shins to maximize lat engagement and keep the bar path vertical.
• Use lifting straps for heavier sets, as the wide grip significantly increases the demand on your grip strength compared to a standard deadlift.

Make it harder

• Perform the movement standing on a 1-2 inch platform (Deficit Snatch Deadlift) to further increase the range of motion and quad recruitment.
• Add a 3-second pause just below the knee during the ascent to build isometric strength in the most mechanically disadvantaged position.

Frequently asked

What muscles does the barbell snatch deadlift work?

The barbell snatch deadlift primarily targets the erector spinae, glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the barbell snatch deadlift?

The barbell snatch deadlift uses barbell and weight plate.

Is the barbell snatch deadlift good for beginners?

The barbell snatch deadlift is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Barbell Hang Clean High PullAdvanced · erector spinae, glutes, hamstrings, lats, quadriceps, and trapezius
• Barbell Hang SnatchAdvanced · adductors, calves, erector spinae, glutes, hamstrings, and quadriceps
• Barbell Snatch PullAdvanced · deltoids, erector spinae, glutes, hamstrings, lats, quadriceps, trapezius, and triceps
• Dolphin PoseIntermediate · erector spinae, glutes, hamstrings, and quadriceps