Snatch Deadlift
How to do the 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.
How to program the Snatch Deadlift
Sets and reps
As a compound movement, the Snatch Deadlift responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Snatch Deadlift is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
Put the Snatch Deadlift into a plan
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Frequently asked questions
What muscles does the Snatch Deadlift work?
The Snatch Deadlift primarily targets the Hamstrings. It also recruits the Forearms, Glutes, Hamstrings, Lower Back, Quadriceps, Traps as supporting muscles.
What equipment do I need for the Snatch Deadlift?
You need Barbell. Difficulty level: Intermediate.
How many sets and reps of the Snatch Deadlift should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
