Snatch Deadlift
The Snatch Deadlift is a intermediate compound movement that activates 7 muscle groups simultaneously. It primarily targets the Hamstrings, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The hamstrings handles the primary load during this movement. The forearms and glutes and hamstrings and lower back and quadriceps and traps assist as stabilizers throughout the range of motion.
How to Snatch Deadlift
- 1
The snatch deadlift strengthens the first pull of the snatch. Begin with a wide snatch grip with the barbell placed on the platform. The feet should be directly under the hips, with the feet turned out. Squat down to the bar, keeping the back in absolute extension with the head facing forward.
- 2
Initiate the movement by driving through the heels, raising the hips. The back angle should remain the same until the bar passes the knees.
- 3
At that point, drive your hips through the bar as you lay back. Return the bar to the platform by reversing the motion.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Grip the bar evenly on both sides — even a small offset shifts the load asymmetrically.
- • Keep the bar path as vertical as possible over your base of support.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Snatch Deadlift work?
The Snatch Deadlift primarily works the Hamstrings. Secondary muscles include the Forearms, Glutes, Hamstrings, Lower Back, Quadriceps, Traps, which assist during the movement.
Is the Snatch Deadlift good for beginners?
The Snatch Deadlift is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.
What equipment do I need for the Snatch Deadlift?
You need barbell to perform the Snatch Deadlift. Most commercial gyms will have this available.
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