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Snatch Deadlift

Snatch Deadlift is an intermediate compound barbell olympic weightlifting that mainly works your hamstrings, with help from your forearms, glutes, hamstrings, lower back, quads and traps.

💪 Hamstrings🏋️ Barbell📈 Intermediate🔗 Compound🎯 3-5 sets of 5-10 reps
Snatch Deadlift: starting position
Starting position
Snatch Deadlift: end position
End position

How to do the snatch deadlift

  1. 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. Squat down to the bar, keeping the back in absolute extension with the head facing forward.
  2. Initiate the movement by driving through the heels, raising the hips. The back angle should remain the same until the bar passes the knees.
  3. At that point, drive your hips through the bar as you lay back. Return the bar to the platform by reversing the motion.

Muscles worked

Primary: HamstringsSecondary: ForearmsSecondary: GlutesSecondary: HamstringsSecondary: Lower backSecondary: QuadsSecondary: Traps

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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Snatch Deadlift alternatives

Exercises that train the same main muscle.

CleanBarbell · IntermediateClean DeadliftBarbell · BeginnerMuscle SnatchBarbell · IntermediatePower Clean from BlocksBarbell · IntermediateRomanian Deadlift from DeficitBarbell · IntermediateWide Stance Stiff LegsBarbell · Intermediate

FAQ

What muscles does the snatch deadlift work?

It mainly works your hamstrings; your forearms, glutes, hamstrings, lower back, quads and traps assist.

How many sets and reps of snatch deadlift should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the snatch deadlift good for beginners?

It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.

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