Snatch Deadlift
The Snatch Deadlift is a compound barbell exercise performed with a wide grip that increases the range of motion compared to a conventional deadlift. This variation heavily targets the upper back, glutes, and hamstrings while demanding significant core stability and grip strength.
Because the Snatch Deadlift places high demands on the central nervous system and lower back due to the increased range of motion, AI tracking is vital for managing fatigue. By analyzing your HRV and sleep data alongside your lifting performance, the app can detect when your recovery is compromised and auto-regulate the volume or intensity to prevent injury. Additionally, if the AI detects a discrepancy between your RPE and actual weight lifted, it can identify if grip strength is the limiting factor rather than posterior chain strength.
Form Cues
- Position feet hip-width apart with shins touching the bar
- Grasp the bar with a wide grip, hands well outside knees
- Drop hips lower than a conventional deadlift to flatten the back
- Drive legs through the floor to initiate the lift
- Keep the bar in contact with your thighs throughout the pull
- Don't let your hips shoot up before your shoulders
- Don't allow your upper back to round or shoulders to roll forward
- Don't jerk the bar off the floor
- Don't let the bar drift away from your body
Common Mistakes
- Hips rising faster than shoulders
- Rounding the lumbar spine
- Grip width too narrow
- Bouncing the bar off the floor
- Pulling with bent arms
Muscles Worked
This exercise is a powerhouse for the entire posterior chain, placing extra emphasis on the glutes and hamstrings due to the deeper starting position and longer range of motion. The wide grip forces the upper back, specifically the latissimus dorsi and trapezius, to work harder to maintain a neutral spine, while the quadriceps are heavily recruited during the initial drive from the floor.
Primary
Secondary
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