Snatch Deadlift
Trains the Hamstrings.
- Equipment
- A barbell
- Mechanic
- Compound
- Force
- Pull
- Level
- Intermediate
How to do it
- Set a loaded barbell on the floor over the middle of your feet.
- Take a wide snatch-width overhand grip, hips low, chest up, back flat.
- Push the floor away and lift the bar, keeping it against your legs.
- Hold the torso angle steady through the first half rather than letting the hips rise.
- Stand tall at the top without leaning back or shrugging.
- Lower along the same path under control.
Common mistakes
- Treating it as a conventional deadlift with a wide grip. The point is the starting position — hips lower, chest higher, a longer pull — and standing up any old way loses it.
- Letting the hips shoot up first. This exercise exists largely to train against exactly that, so a repetition where it happens has trained nothing.
- Rounding the upper back to reach the bar. A wide grip means a longer reach, and if a flat back will not get there, the bar goes on blocks.
- Loading it from a conventional deadlift. The longer range and higher chest position mean less weight, and that is the trade this variation makes.