Snatch Deadlift
How do you do a snatch deadlift?
An intermediate olympic weightlifting exercise done with a barbell that mainly works the hamstrings, with help from the forearms, glutes and hamstrings. The snatch deadlift strengthens the first pull of the snatch. Begin with a wide snatch grip with the barbell placed on the platform. The feet should be directly under the hips, with the feet turned out.
Updated
Snatch Deadlift demonstration
How to Perform
- 1The snatch deadlift strengthens the first pull of the snatch. Begin with a wide snatch grip with the barbell placed on the platform. The feet should be directly under the hips, with the feet turned out. Squat down to the bar, keeping the back in absolute extension with the head facing forward.
- 2Initiate the movement by driving through the heels, raising the hips. The back angle should remain the same until the bar passes the knees.
- 3At that point, drive your hips through the bar as you lay back. Return the bar to the platform by reversing the motion.
Video Tutorial
Tips & Common Mistakes
- •Focus on controlled movements rather than speed or momentum
- •Maintain proper breathing - exhale during the exertion phase
- •Start with lighter weight to master the form before progressing
- •As a compound movement, this exercise works multiple muscle groups efficiently
Muscles Worked
Exercise Details
- Category
- Olympic Weightlifting
- Force
- pull
- Mechanic
- compound
- Level
- intermediate
Exercise Variations
Frequently Asked Questions
What muscles does Snatch Deadlift work?
Snatch Deadlift primarily targets the Hamstrings. It also works the Forearms, Glutes, Hamstrings, Lower Back, Quadriceps, Traps as secondary muscles.
What equipment do I need for Snatch Deadlift?
Snatch Deadlift requires Barbell.
Is Snatch Deadlift suitable for beginners?
Snatch Deadlift is classified as intermediate level. Beginners should master foundational movements first.
Alternatives to Snatch Deadlift
Substitute any of these when the equipment is taken or unavailable. They train the same primary muscles.