The snatch-grip deadlift is a variation of the deadlift that targets the hamstrings and lower back. The wider grip means you need to bend lower, so make sure your form is good!
Facts:
- Main muscle targeted – Hamstrings
- Helper muscles – Glutes, quads, lower and upper back.
Male | Female
Method:
Stand with legs shoulder-width apart, feet slightly turned out. Pick up the bar with your palms facing towards you.
Squat to the bar and with your back in the correct posture (bum out, shoulders back, head facing forward) drive through your heels and raise your hips. Your back should remain in a good posture through this movement.
Once the bar passes your knees, drive your hips through the bar (you can bump it with your thighs) as if you were going to complete the snatch lift, but then reverse the motion to put the weight back on the ground.
Why it’s good:
Getting those hamstrings activated is a great way to build up the supporting muscle that you’ll need for great legs.
What to watch out for:
Make sure you’re well warmed up before you try this, because you don’t want to strain something. Stretch well.
Snapshot:
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Male | Female
Method:
tand with legs shoulder-width apart, feet slightly turned out. Pick up the bar with your palms facing towards you.
Squat to the bar and with your back in the correct posture (bum out, shoulders back, head facing forward) drive through your heels and raise your hips. Your back should remain in a good posture through this movement.
Once the bar passes your knees, drive your hips through the bar (you can bump it with your thighs) as if you were going to complete the snatch lift, but then reverse the motion to put the weight back on the ground.
Why it’s good:
Getting those hamstrings activated is a great way to build up the supporting muscle that you’ll need for great legs.
What to watch out for:
Make sure you’re well warmed up before you try this, because you don’t want to strain something. Stretch well.
Snapshot:
Read More
