Barbell Snatch Grip Deadlift

Muscles worked

Setup

1. Stand with your feet hip-width apart and shins about an inch from the barbell.
2. Hinge at the hips and bend your knees to grip the bar with a very wide 'snatch' grip, typically with your index fingers on the outer knurling rings.
3. Flatten your back, pull your shoulder blades back and down, and drop your hips until your shins touch the bar.
4. Engage your lats by imagining you are trying to bend the bar around your shins.

How to do it

1. Inhale deeply and brace your core, then drive through your mid-foot to push the floor away.
2. Maintain a constant back angle as the bar leaves the floor, keeping it close to your body throughout the ascent.
3. Exhale as you reach full hip extension, standing tall without leaning back at the top.
4. Lower the bar by hinging at the hips first, then bending the knees once the bar passes them, maintaining a controlled 2-second tempo.

Form checklist

• Keep the bar in contact with your legs throughout the entire movement.
• Ensure your hips and shoulders rise at the same rate during the initial pull.
• Maintain a neutral spine; do not allow your lower or upper back to round.
• Keep your arms straight like cables; do not attempt to 'row' the weight.

Pro tips

• Use lifting straps for this variation, as the wide grip makes holding heavy loads significantly more difficult for the forearms.
• Focus on 'pulling the chest through the arms' at the start to ensure the thoracic spine is locked into extension.
• The wider grip forces a deeper hip position; if you lack hip mobility, start with the bar on low blocks.

Make it harder

• Perform the exercise standing on a 1-2 inch deficit (platform) to further increase the range of motion.
• Add a 3-second eccentric phase on the way down to maximize posterior chain hypertrophy.

Frequently asked

What muscles does the barbell snatch grip deadlift work?

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

What equipment do you need for the barbell snatch grip deadlift?

The barbell snatch grip deadlift uses barbell and weight plate.

Is the barbell snatch grip deadlift good for beginners?

The barbell snatch grip 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 Snatch PullAdvanced · deltoids, erector spinae, glutes, hamstrings, lats, quadriceps, trapezius, and triceps
• Butt Kick With RowIntermediate · glutes, hamstrings, lats, quadriceps, and trapezius
• Kettlebell Sumo High PullIntermediate · adductors, erector spinae, glutes, hamstrings, lats, quadriceps, and trapezius