Strength Training · Powerlifting
Snatch-Grip Deadlift
The snatch-grip deadlift uses a wide overhand grip to increase the lifting distance compared with a conventional deadlift. It trains your hips, legs, and back while demanding more control in the starting position.
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 and the bar over your midfoot.
- Take an even, wide overhand grip outside your legs by bending at your hips and knees.
- Lower your hips until your shins touch the bar, with your shoulders slightly in front of it.
- Push through the floor to lift the bar close along your legs.
- Finish standing upright with your hips and knees fully extended.
- Lower the bar by moving your hips back, bending your knees once it passes them.
- Let the plates settle completely on the floor before your next repetition.
Form cues
- Brace your trunk before each pull.
- Keep your arms long.
- Keep pressure through your whole foot.
- Rise with your hips and chest together.
Common mistakes
- Grip too wideBring your hands inward until you can reach the starting position without wrist or shoulder strain.
- Jerking the bar off the floorBuild tension against the bar gradually before the plates leave the floor.
- Leaning back at the topFinish with your ribs stacked over your pelvis rather than arching your lower back.
Safety
The lower starting position can make your lower back round under heavy load, increasing strain as fatigue builds. The wide grip can also stress your wrists and shoulders if forced beyond a comfortable range.
- Start substantially lighter than your conventional deadlift working weight.
- Secure the plates with collars before lifting.
- End the set if you cannot maintain your back position or your grip starts slipping.
- Use full-diameter plates or raise the bar on stable blocks if small plates place it too low.
If back, shoulder, or wrist pain limits your setup, use a narrower-grip or raised-bar version and seek advice from a physiotherapist if pain persists.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Barbell
- Barbell Collar
- Lifting Belt (optional)
- Lifting Straps (optional)
- Weight Plate
- Weightlifting Platform
Sets and reps
- Sets
- 3–4
- Target
- 3–6 reps
- Rest
- 3 min
Choose a load that leaves about two controlled repetitions in reserve.