Snatch Deadlift
Snatch Deadlift is a intermediate-level compound in the olympic weightlifting category that primarily works the hamstrings. It also recruits the forearms, glutes, hamstrings, lower back, quads and traps. It is performed with barbell.
How to do it
- 1The 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.
- 2Initiate the movement by driving through the heels, raising the hips. The back angle should remain the same until the bar passes the knees.
- 3At that point, drive your hips through the bar as you lay back. Return the bar to the platform by reversing the motion.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Add load only once you complete all reps with good form — progressive overload.
- •Initiate the pull from the target muscle rather than jerking with body momentum.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For strength: 3–5 sets × 2–5 reps with 2–4 minutes rest. For technique, keep volume moderate and quality high.