Snatch-Grip Deadlift
A variation of the conventional deadlift performed with a wide grip, increasing the range of motion and placing greater demand on the upper back and hamstrings. This movement builds massive posterior chain strength and improves grip capabilities.
The Snatch-Grip Deadlift is significantly more taxing on the central nervous system and upper back than standard pulls due to the increased range of motion and deficit-like mechanics. The AI analyzes your HRV and recovery data to ensure your nervous system is ready for this high-intensity lift, while tracking RPE to prevent form breakdown as your grip fatigues. If your lower back recovery metrics are low, the app can instantly recommend a regression to protect your spine while still training the hinge pattern.
Form Cues
- Widen your grip until the barbell sits in your hip crease when standing tall
- Drop your hips lower than a conventional deadlift to maintain an upright chest
- Engage your lats and pull the slack out of the bar before lifting
- Drive your feet through the floor to initiate the movement
- Squeeze your glutes firmly at the top without hyperextending
- Don't let your upper back round as the bar breaks the floor
- Don't shoot your hips up before your shoulders rise
- Don't jerk the bar off the ground; pull smoothly
- Don't let the bar drift away from your legs during the ascent
- Don't grip so wide that your fingers are crushed against the plates
Common Mistakes
- Setting up with hips too high
- Rounding the thoracic spine
- Failing to use lifting straps when grip limits strength
- Bouncing the weight off the floor
- Allowing knees to cave inward
Muscles Worked
This exercise is a powerhouse for the entire posterior chain, placing exceptional demand on the upper trapezius, rhomboids, and lats to maintain the wide-grip position. The increased range of motion forces the glutes and hamstrings to work harder from a deeper starting point compared to a conventional deadlift.
Primary
Secondary
Get Personalized Coaching for Snatch-Grip Deadlift
Don't guess your way through weights or workouts. Download Iridium for automatic, AI-powered coaching that adapts to your recovery and goals.