Zirv FitnessStrength exercise
Snatch Grip Deadlift
How to do it
- Set a loaded barbell on the floor and stand with feet hip width apart, shins close to the bar.
- Take a wide snatch grip, roughly double shoulder width, gripping firmly enough to challenge the forearms (forearm flexors).
- Brace the core, drop the hips low, and set a flat back with the shoulders over the bar.
- Drive through the heels and extend the hips, knees, and ankles at a controlled, even pace, working the lower back, glutes, hamstrings (biceps femoris), forearms, shoulders, quadriceps, and core through the full pull.
- Inhale and brace before lifting, exhale gradually through the lockout rather than pulling explosively.
- Avoid letting grip fatigue pull the shoulders into a rounded position late in the set; reset the grip between reps if needed.
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
Forearm FlexorsGroup of muscles on the inner forearm responsible for wrist flexion and grip strength. All Forearm Flexors 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
- Type
- Strength
- Equipment
- Barbell, Weight Plates
- Primary muscles
- Lower Back, Gluteus Maximus, Biceps Femoris, Forearm Flexors, Shoulders, Quadriceps, Core
- Measured in
- Reps and weight