Gym Shorts: The Snatch Grip Deadlift

The Snatch Grip Deadlift

Gym Shorts videos provide short video demonstrations of correct form for various exercises.

Follow these steps:

• Hip-width stance
• Shins 1″ from the bar
• Toes angled out slightly
• Take a snatch width grip
• Knees bend until shins touch barbell
• Push knees out towards elbows
• Squeeze chest up so back is flat
• Drag the bar straight up your legs
• Snatch grip should bring the bar approximately to hip crease
• Breathe and reset back between reps
• Bar starts and remains over midfoot
• Push the floor away with your legs

The snatch grip deadlift is a supplemental lift that effectively increases the range of motion over a traditional deadlift by artificially shortening the arms by widening the grip. It thus acts similarly to the deficit deadlift in how it increases the range of motion, but because of the different grip width and change in back angle, it is less specific to the conventional deadlift than the deficit deadlift.

The widened grip and mimicking of the snatch bottom position prevent a reverse grip from being used for this exercise (though you could theoretically perform something similar to this with a reverse grip), so a double overhand or hook grip will be used.

Less weight will be used for the snatch grip deadlift as compared to the conventional deadlift or–likely–even the deficit deadlift.

The snatch grip deadlift is typically performed for more advanced lifters who might want a volume deadlift variation different than the typical deficit deadlift or paused deadlift. Another consideration for programming this would be if a lifter trains the snatch.

These are programmed similarly to other deadlift variations, so generally lower volume than for the upper body lifts and the squat and generally in the 2-8 rep range.

If you’re looking for a volume deadlift supplemental lift, consider the snatch grip deadlift.

Click HERE to see the gym short video for the power snatch and HERE to learn about finding your deadlift track.