Zirv Fitness
Strength exercise

Snatch Deadlift

How to do it

  1. Set a loaded barbell on the floor and stand with feet hip width apart, shins close to the bar.
  2. Grip the bar in a wide snatch grip, roughly double shoulder width, with a double overhand or hook grip.
  3. Brace the core, drop the hips low, and set the shoulders ahead of the bar with arms straight.
  4. Drive through the floor and extend the hips, knees, and ankles together, keeping the bar close as the lower back, glutes, hamstrings (biceps femoris), shoulders, quadriceps, and core work through the wider grip range.
  5. Inhale and brace before the pull, exhale as the bar reaches full hip extension.
  6. Avoid letting the wider grip round the upper back at the start; keep the chest lifted and shoulders set before pulling.

Muscles worked

Lower BackMuscles of the lumbar region responsible for supporting the spine and trunk movements. All Lower Back exercises
Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises
Biceps FemorisTwo-headed hamstring muscle responsible for knee flexion and hip extension. All Biceps Femoris exercises
ShouldersMuscles surrounding the shoulder joint, responsible for a wide range of arm movements. All Shoulders exercises
QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises
CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises

Related Lower Back exercises

Clean DeadliftSnatch Grip DeadliftAxle DeadliftBand DeadliftBand Romanian DeadliftBarbell Stiff Leg Deadlift
Type
Strength
Equipment
Barbell, Weight Plates
Primary muscles
Lower Back, Gluteus Maximus, Biceps Femoris, Shoulders, Quadriceps, Core
Measured in
Reps and weight