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.
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
Front
Back
Primary
Secondary
Stabilizer
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)
Instructions
- 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.
Alternative Exercises
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