Snatch Grip Deadlift
The Snatch Grip Deadlift primarily works the Rhomboids, Trapezius (Middle), Trapezius (Upper), with secondary activation of the Erector Spinae, Gluteus Maximus, Latissimus Dorsi and stabilizer support from the Rectus Abdominis, Transverse Abdominis. It is a barbell compound exercise at advanced difficulty.
The Snatch Grip Deadlift is a advanced compound exercise performed with barbell, following a hinge movement pattern. It primarily targets the Rhomboids, Trapezius (Middle), Trapezius (Upper), with secondary engagement of the Erector Spinae, Gluteus Maximus, Latissimus Dorsi. This is a bilateral pulling movement, engaging both sides of the body simultaneously.
Deadlift with wider snatch grip increasing range of motion and upper back emphasis.
| Equipment | Barbell |
|---|---|
| Difficulty | Advanced |
| Type | Compound |
| Movement | Hinge |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Rhomboids, Trapezius (Middle), Trapezius (Upper) |
| Secondary | Erector Spinae, Gluteus Maximus, Latissimus Dorsi |
Muscles Worked
The Rhomboids, Trapezius (Middle), and Trapezius (Upper) are the primary movers, collectively driving the movement and absorbing the greatest share of the load. The Erector Spinae, Gluteus Maximus, and Latissimus Dorsi act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Rectus Abdominis, Transverse Abdominis act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Rhomboids (back)
- Primary Muscle Trapezius (Middle) (back)
- Primary Muscle Trapezius (Upper) (back)
Secondary Muscles
- Secondary Muscle Erector Spinae (back)
- Secondary Muscle Gluteus Maximus (glutes)
- Secondary Muscle Latissimus Dorsi (back)
Stabilizer Muscles
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Transverse Abdominis (core)
How to Perform
Preparation
- Stand with feet hip-width apart.
- Grasp barbell with overhand grip, hands shoulder-width apart.
Execution
- Push hips back while maintaining flat back, lowering torso toward floor.
- Drive hips forward to return to upright position.
- Repeat.
Comments
- This is an advanced exercise.
- Ensure proper form before adding load.
Tips & Common Mistakes
- Drive your hips back rather than squatting down — the hinge is a hip-dominant movement.
- Maintain a flat, neutral spine from head to tailbone throughout every rep.
- You should feel a hamstring stretch at the bottom — that's the target muscle loading up.
Programming Suggestions
Adapt your sets and reps to your training goal. This is an advanced exercise — experienced lifters can push intensity higher and use more varied rep schemes.
| Strength | 3–5 sets × 3–6 reps at 80–90% 1RM with 2–4 minutes rest. |
|---|---|
| Hypertrophy | 3–5 sets × 6–12 reps at 65–80% 1RM with 60–120 seconds rest. |
| Endurance | 2–4 sets × 15–20 reps at 50–65% 1RM with 30–60 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Rhomboids, Trapezius (Middle), Trapezius (Upper)) and can be substituted based on your equipment or variation preferences.
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