Snatch Deadlift
- Works
- Hamstrings, plus forearms, glutes, hamstrings, lower back, quads and traps
- Equipment
- Barbell
- Level
- Intermediate
- Type
- Compound
How to do it
Setup. 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.
- Initiate the movement by driving through the heels, raising the hips. The back angle should remain the same until the bar passes the knees.
- At that point, drive your hips through the bar as you lay back. Return the bar to the platform by reversing the motion.
Cues
- Wide grip, hips low.
- Keep the back angle to the knees.
- Bar stays tight to the legs.
- Stand tall, shoulders over bar.
Common mistakes
- Hips rising first.
- Bar drifting forward.
Where to start
Sets3-5
Reps3-5
Rest2.5 min
Tempo2-0-1
A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.
Go easy, or pick an alternative, if you have a cranky lower back. Pain that's sharp or gets worse set to set means stop.