Snatch-Grip Romanian Deadlift

How to perform the Snatch-Grip Romanian Deadlift

1. Grip the barbell far wider than shoulder width, out toward the plates in a snatch grip.
2. Stand tall with the wide grip, feet hip-width, and soften the knees into a fixed bend.
3. Push the hips back and lower the bar down the legs, noting the wide grip lowers the torso further for a deeper stretch.
4. Keep the upper back tight against the extra demand the wide grip places on the mid-back.
5. Descend until the hamstrings reach a strong stretch while the lats hold the bar close to the body.
6. 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 a related movement if equipment, recovery, or progression demands it.