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Barbell Snatch-Grip Deadlift
Wide-grip deadlift variation that emphasizes hamstrings, glutes, and upper back to build posterior chain strength and pulling power; ideal for Olympic lifts and advanced training.
About Exercise
Equipment
Barbell
Difficulty
4/5 • Advanced
Primary Muscle Groups
Hamstrings, Glutes, Lower Back
Secondary Muscles
Quads, Abs, Shoulders, Calves
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapHamstrings
9/10Biceps Femoris, Semitendinosus, Semimembranosus
Glutes
8/10Glute Max
Lower Back
8/10Erector Spinae
Lats
7/10Traps
6/10Upper Traps
Forearms
6/10Flexors
Quads
5/10Abs
4/10Shoulders
4/10Rear Delts
Calves
3/10Programming
Typical Rep Range
1-8 reps
Rest Between Sets
180-300 seconds
How to Perform
Position barbell over mid-foot with feet hip-width apart, toes out 30-45 degrees. Grip bar wide, near collars, with double overhand or hook grip; hinge at hips to lower into start position with neutral spine and hips at or above parallel.
- Drive through entire foot to initiate pull, extending knees and hips simultaneously.
- Keep bar close to shins, rising hips and shoulders together.
- Maintain neutral spine and lat engagement throughout ascent.
- Fully extend hips and knees at lockout, squeezing glutes.
- Reverse by hinging hips back, then bend knees once bar passes them.
- Lower bar controlled to floor, keeping back flat.
Coaching Tips
Form Cues
- Bar close to body
- Hips and shoulders rise together
- Squeeze lats like oranges in armpits
- Neutral spine throughout
- Drive through heels
- Glutes tight at top
Breathing
Inhale deeply and brace core before pull; exhale fully after lockout.
Tempo
3-0-1
Range of Motion
From bar on floor over mid-foot to full hip and knee extension standing upright, without hyperextension.
Safety
Safety Notes
- Avoid if acute lower back injury
- Start light to master form
- Use straps if grip limits
- Ensure proper hip mobility
- Master conventional deadlift first
- Consult coach if new to wide grips
Spotting
Spotting not typical; use power rack safeties or blocks for heavy sets to catch failed pulls.
Common Mistakes
- Rounding upper back
- Hips rising faster than shoulders
- Bar drifting forward
- Hyperextending at lockout
- Poor grip causing slip
- Insufficient core brace
When to Avoid
- Acute lower back pain
- Shoulder impingement
- Wrist issues from wide grip
- Poor grip strength without straps
Flexibility Needed
- Adequate hip hinge mobility
- Thoracic spine extension
- Ankle dorsiflexion for stance
Build Up First
- Master conventional deadlift
- Hip hinge proficiency
- Core bracing competency
Also known as
Snatch Grip Deadlift, Wide Grip Deadlift
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