Full body / Intermediate / Compound (multi-joint)

Snatch Deadlift

A barbell explosive exercise for the hamstrings, with the forearms, glutes and lower back assisting.

At a glance

Primary

Hamstrings

Secondary

Forearms & grip, Glutes, Lower back (erectors), Quads, Upper traps

Equipment

Barbell

Movement pattern

Hip hinge

Level

Intermediate

Type

Full body, Compound (multi-joint), Explosive

Loads the shoulder, lower back. Use a load you can control and skip it if it causes pain.

How to do it

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.

Common mistakes

• ✗ Pulling with a rounded back.

  Why it hurts: These pulls are often heavy; a rounded back loads the spine like a bad deadlift.

  ✓ Instead: Set a flat back, keep the bar close and push the floor away before extending the hips.

• ✗ Bending the arms early.

  Why it hurts: The elbows and biceps take load that belongs to the legs and hips.

  ✓ Instead: Keep the arms long until the legs and hips have finished extending.

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