Snatch-grip deadlift

The wide grip forces the hips lower and a start from further down: more range, more upper-back work and less absolute load than the conventional pull.

• Compound
• Barbell
• Advanced

How to do it

• Hands at snatch-grip width
• Chest tall and upper back tight from the moment you break the floor
• The hips start lower than in the conventional deadlift
• Drop the load relative to your usual deadlift

Sets, reps and tempo

Ranges: 5–8 reps for strength · 8–12 for hypertrophy · 1–3 RIR

Tempo: Lower for 2–3 s under control, drive up with intent without bouncing out of the bottom

Common mistakes

• Using the same load as conventional
• Rounding the upper back because of the extra range
• Losing the bar instead of using straps or a mixed grip when appropriate

Muscles worked

Primary

• Hamstrings

Secondary

• Glutes
• Back
• Traps
• Erectors / lower back

Alternatives

• Conventional Deadlift
• Deficit Conventional Deadlift
• Snatch pull