Strength Training · Olympic Weightlifting
Snatch Deadlift
The snatch deadlift is a controlled, wide-grip barbell lift from the floor to standing. It trains leg, hip, and back strength while practicing the pulling positions used in the snatch.
Higher injury risk. Read the safety notes before adding weight.
- Intermediate
- Compound
- Higher injury risk
- Rest 3 min
How to do it
- Stand with your feet about hip-width apart, with the bar over your midfoot.
- Take an overhand grip wide enough that the bar would sit near your hip crease when standing.
- Lower your hips into a starting position with your shoulders slightly ahead of the bar, arms straight, and back neutral.
- Push through your feet to raise the bar to knee height, keeping your back angle nearly unchanged.
- Extend your hips to stand upright with the bar close to your thighs.
- Push your hips back to lower the bar toward your knees.
- Bend your knees once the bar clears them to return the plates to the floor.
- Let the plates settle before starting another repetition.
Form cues
- Brace your trunk before each pull.
- Keep pressure through your whole foot.
- Point your knuckles toward the floor.
Common mistakes
- Hips shooting up firstReduce the weight until your hips and shoulders rise together from the floor.
- Bar drifting forwardKeep the bar moving over your midfoot rather than swinging around your knees.
- Adding an explosive finishFinish at a controlled speed without jumping, shrugging, or bending your elbows.
- Leaning back at the topFinish with your ribs stacked over your pelvis rather than arching your lower back.
Safety
Heavy loads or fatigue can strain your lower back if you lose trunk control. The wide grip can also stress your wrists and shoulders if forced beyond a comfortable range.
- Practice with light loads and full-diameter plates before adding weight.
- Secure the plates with collars on a clear, level platform.
- End the set if your back position changes or your grip starts slipping.
If the wide grip or floor start causes wrist, shoulder, or back pain, choose a narrower-grip or raised-start version and seek advice from a physiotherapist.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Barbell Collar
- Bumper Plate
- Lifting Belt (optional)
- Lifting Straps (optional)
- Olympic Weightlifting Barbell
- Weightlifting Platform
Sets and reps
- Sets
- 3–4
- Target
- 3–5 reps
- Rest
- 3 min
Use a load that lets you repeat the same pulling positions without grinding.