Smart Workout Diary

Barbell Snatch-Grip Deadlift

The barbell snatch-grip deadlift is a wide-grip deadlift performed with the hands set well outside shoulder width. It primarily trains the glutes and hamstrings while also demanding strength from the back and legs to lift and control the bar. The wide grip increases the range of motion and supports posterior-chain strength development.

Demonstration

Demonstration: Barbell Snatch-Grip Deadlift

Instructions

  1. Stand with the barbell over the middle of your feet, with feet about hip width apart.
  2. Hinge at the hips and bend the knees to grip the bar well outside shoulder width.
  3. Brace your trunk, keep your arms long, flatten your back, and pull the slack out of the bar.
  4. Push through the floor and extend your knees and hips together until you stand tall with the bar at your thighs.
  5. Lower the bar under control by hinging at the hips, then bend the knees as the bar reaches them.
Muscle Group
Gluteus Maximus
Other Muscle Groups
Hamstrings, Quads, Lower Back, Traps
Type
Strength
Mechanics
Compound
Movement Patterns
Hip Hinge
Laterality
Bilateral
Movement Mode
Dynamic
Equipment
Barbell
Difficulty
Intermediate

Technique tips

  1. Keep the bar close to your body throughout the lift.
  2. Use a grip width that allows straight arms without forcing the shoulders into discomfort.
  3. Do not jerk the bar from the floor; build tension before starting the pull.
  4. Choose a load that lets you maintain a stable back position through the full range of motion.
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