Snatch-Grip Deadlift

How to perform the Snatch-Grip Deadlift

1. Stand with mid-foot under the bar and take a very wide pronated grip, hands out near the smooth rings of the barbell.
2. The wide grip drops the hips lower and the shoulders further over the bar, lengthening the range and increasing upper-back demand.
3. Drop the hips, lift the chest, flatten the back hard, and pull the slack out before the bar moves.
4. Drive the feet through the floor and keep the bar dragging up the legs, fighting to keep the upper back from rounding under the extended pull.
5. Finish standing tall with the hips through, ribs stacked, and shoulder blades pulled together at lockout.
6. Lower the bar by hinging the hips back first, keeping the flat back through the longer descent the wide grip demands.

Suggested working range: 4–6 reps. Default progression: linear.

Common mistakes

• •Letting the upper back round under the extended range the wide grip demands.
• •Shooting the hips up first so the pull collapses into a stiff-legged deadlift with a dropped chest.
• •Letting the bar drift out in front of the shins rather than keeping it dragging up the legs.
• •Hyperextending and leaning back at lockout instead of finishing with ribs stacked and blades pulled together.

Variations & alternatives

Swap in a related movement if equipment, recovery, or progression demands it.