Hamstrings · Compound movement
Snatch-Grip Romanian Deadlift
A compound exercise for the hamstrings, with the glutes and back working too. You need a barbell.
Primary muscle
Hamstrings
Secondary muscles
Glutes, Back
Equipment
Barbell
Difficulty
Intermediate
How to perform the Snatch-Grip Romanian Deadlift
- Grip the barbell far wider than shoulder width, out toward the plates in a snatch grip.
- Stand tall with the wide grip, feet hip-width, and soften the knees into a fixed bend.
- Push the hips back and lower the bar down the legs, noting the wide grip lowers the torso further for a deeper stretch.
- Keep the upper back tight against the extra demand the wide grip places on the mid-back.
- Descend until the hamstrings reach a strong stretch while the lats hold the bar close to the body.
- Drive the hips forward to lockout, resisting the tendency for the wide grip to pull the shoulders round.
Suggested working range: 8–12 reps. Default progression: double progression.
Common mistakes
- •Letting the wide grip round the upper back as the shoulders get pulled forward.
- •Failing to use the deeper stretch and cutting the range like a standard RDL.
- •Gripping too narrow and losing the extra range of motion the snatch grip provides.
- •Overloading the bar so the wide, weaker grip fails before the hamstrings do.
Variations & alternatives
Swap in one of these when the equipment is taken or the main lift has stalled.
Use this exercise in a program
The Snatch-Grip Romanian Deadlift fits into hypertrophy and strength splits that prioritize hamstrings volume.
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