# Snatch Grip Deadlift

A barbell deadlift with a wide overhand grip, hands far outside your legs. The wide grip lowers your start position and lengthens the pull, training the glutes, hamstrings, and upper back.

- Advanced · Compound
- Equipment: Barbell
- HD video: https://media.seto.fit/exercises/barbell-snatch-deadlift-wide-grip/video/male.mp4
- HTML: https://seto.fit/exercises/snatch-grip-deadlift/

## Muscles worked

- Glutes: 9/10
- Hamstrings: 8/10
- Quads: 7/10
- Hip adductors: 5/10
- Calves: 3/10

## How to do the Snatch Grip Deadlift

1. Stand with your feet hip-width apart and the bar over the middle of your foot.
2. Push your hips back and bend your knees to grip the bar wide, overhand.
3. Tighten your stomach and push through your feet to stand up.
4. Lower the bar by pushing your hips back first, then bending your knees.
5. Keep the bar close to your legs throughout the movement.

### Full technique — 8 steps

1. Stand with feet about hip width apart and the bar positioned over the middle of your foot.
2. Push your hips back and bend your knees to take a wide overhand grip, hands far outside your legs.
3. Bring your shins to the bar and flatten your back.
4. Take a breath and tighten your stomach hard, pull slack out of the bar, and keep your shoulders over it.
5. Push through your feet and drive the bar upward with hips and knees extending together.
6. Keep the bar in contact with your legs as it passes the shins and thighs.
7. Stand tall with hips fully extended and knees straight without leaning back.
8. Return the bar by hinging first, then bending the knees once it passes them.

## Common mistakes

- Bar drifting away from legs
- Hips shooting up first
- Rounding through the lower back
- Bending the elbows during the pull
- Leaning back at the top

## Form cues

- Bar over middle of foot
- Arms stay long
- Push through your feet
- Drag bar up legs
- Stand tall, don't lean

## How much to do

- **Strength** (best fit): 4–5 sets of 3–5 reps · rest 3 min · 1–2 reps in reserve · lower 2 s, lift 1 s
- **Muscle growth** (good fit): 3–4 sets of 6–10 reps · rest 2 min · 2–3 reps in reserve · lower 3 s, lift 1 s
- **Endurance**: 2–3 sets of 12–15 reps · rest 1 min 15 s · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Resistance bands**: [Resistance Band Deadlift](https://seto.fit/exercises/resistance-band-deadlift/), [Feet Elevated Mini Band Glute Bridge](https://seto.fit/exercises/feet-elevated-mini-band-glute-bridge/)
- **Kettlebell**: [Kettlebell Hip Thrust](https://seto.fit/exercises/kettlebell-hip-thrust/), [Kettlebell Good Morning](https://seto.fit/exercises/kettlebell-good-morning/)
- **Dumbbells**: [Staggered Stance Dumbbell Glute Bridge](https://seto.fit/exercises/staggered-stance-dumbbell-glute-bridge/), [Dumbbell Swing](https://seto.fit/exercises/dumbbell-swing/)
- **No equipment**: [Bodyweight Hip Thrust](https://seto.fit/exercises/bodyweight-hip-thrust/), [Feet Elevated Glute Bridge](https://seto.fit/exercises/feet-elevated-glute-bridge/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Barbell Hip Thrust](https://seto.fit/exercises/barbell-hip-thrust/) — Intermediate
- Easier: [Trap Bar Deadlift](https://seto.fit/exercises/trap-bar-deadlift/) — Intermediate
- **This exercise: Snatch Grip Deadlift — Advanced**
- Harder: [Sumo Deadlift](https://seto.fit/exercises/sumo-deadlift/) — Advanced

## Quick answers

### What muscles does the Snatch Grip Deadlift work?

Primary: Glutes 9/10, Hamstrings 8/10. Also works: Quads 7/10, Hip adductors 5/10, Calves 3/10.

### When should I do the Snatch Grip Deadlift in a workout?

Main lift. Goes first after the warm-up, while you are fresh. ≈ 16 min with rest.

### How many sets and reps of the Snatch Grip Deadlift?

Strength: 4–5 sets of 3–5 reps, rest 3 min, 1–2 reps in reserve. Muscle growth: 3–4 sets of 6–10 reps, rest 2 min, 2–3 reps in reserve. Endurance: 2–3 sets of 12–15 reps, rest 1 min 15 s, 3–4 reps in reserve.

### What can I do instead of the Snatch Grip Deadlift?

Resistance bands: Resistance Band Deadlift, Feet Elevated Mini Band Glute Bridge. Kettlebell: Kettlebell Hip Thrust, Kettlebell Good Morning. Dumbbells: Staggered Stance Dumbbell Glute Bridge, Dumbbell Swing. No equipment: Bodyweight Hip Thrust, Feet Elevated Glute Bridge.

### What is an easier version of the Snatch Grip Deadlift?

Trap Bar Deadlift (Intermediate), Barbell Hip Thrust (Intermediate).

### What is a harder version of the Snatch Grip Deadlift?

Sumo Deadlift (Advanced).

How we rate exercises: https://seto.fit/guides/methodology/

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