Ready to take your lifting game to the next level?
Get pumped because we're about to present a workout with some really cool benefits: Snatch Grip Deadlifts.
If you're all about getting stronger, this workout is for you.
Let's turn on that beast mode:
What is Snatch Grip Deadlift & How to Do it?
A snatch grip deadlift is a variation of the traditional deadlift exercise. It involves using a wider grip on the barbell, similar to the grip used in the snatch lift, an Olympic weightlifting movement.
Here's a step-by-step guide on how to do a snatch grip deadlift:
- Stand with your feet hip-width apart and position the barbell on the floor in front of you. The barbell should be loaded with weights according to your strength and fitness level.
- Bend your knees and hinge at your hips to lower your body down to grab the barbell with a wide grip. Your hands should be placed outside of your knees, wider than shoulder-width apart.
- Keep your back straight, chest up, and core engaged. Your arms should be straight, and your shoulders should be positioned slightly in front of the barbell.
- Take a deep breath in and brace your core muscles.
- With a powerful drive from your legs and hips, stand up explosively, lifting the barbell off the floor. Keep the barbell close to your body throughout the movement.
- As you lift the barbell, maintain a neutral spine position, avoiding rounding or arching your back.
- Once you're fully standing, pause briefly at the top of the movement, squeezing your glutes and engaging your core.
- Slowly lower the barbell back down to the floor by reversing the movement pattern, bending at your hips and knees while keeping your back straight.
What Are The Muscles Worked By Snatch Grip Deadlift?
The muscles worked by snatch grip deadlifts include:
- Hamstrings
- Glutes
- Lower back (Erector spinae)
- Upper back (Trapezius, Rhomboids)
- Forearms
Snatch Grip Deadlift Benefits
Snatch grip deadlifts offer several benefits:
1. Increased Range of Motion
The wider grip used in snatch grip deadlifts requires a deeper starting position, which helps to improve flexibility and mobility in the hips, hamstrings, and upper back.
2. Enhanced Upper Back Strength
Snatch grip deadlifts place greater emphasis on the upper back muscles, including the traps, rhomboids, and rear deltoids, due to the wider grip. This can help improve posture and upper body strength.
3. Improved Grip Strength
The wider grip challenges your grip strength more than a conventional deadlift, as you have to hold onto the barbell over a longer distance. This can translate to better grip strength in other exercises and daily activities.
4. Increased Power Production
By incorporating a wider grip and deeper starting position, snatch grip deadlifts recruit more muscles, particularly in the posterior chain (hamstrings, glutes, and lower back). This can lead to improvements in overall power and explosiveness.
5. Transfer to Olympic Lifts
The snatch grip deadlift mimics the grip and movement pattern of the snatch lift, an Olympic weightlifting movement.
Therefore, practicing snatch grip deadlifts can help improve your performance in the snatch and other Olympic lifts by strengthening the relevant muscle groups and reinforcing proper technique.
Snatch Grip Deadlift Tips
Here are some tips to help you perform snatch grip deadlifts effectively:
Start with the Right Grip
Place your hands wider than shoulder-width apart on the barbell, similar to the grip used in the snatch lift. Experiment with different grip widths to find the one that feels most comfortable and allows you to maintain proper form.
Maintain Proper Form
Keep your back straight, chest up, and core engaged throughout the movement. Avoid rounding your back or arching excessively. Imagine a straight line from your head to your hips.
Engage Your Lats
Activate your latissimus dorsi muscles (the large muscles in your back) by pulling your shoulder blades down and back. This helps stabilize your upper body and keeps the barbell close to your body throughout the lift.
Focus on Hip Hinge
Initiate the movement by hinging at your hips and pushing your hips back. This engages your posterior chain (hamstrings, glutes, and lower back) and helps you maintain balance and stability.
Drive Through Your Heels
As you lift the barbell off the floor, push through your heels to generate power and drive the movement upward. This helps activate the muscles in your legs and hips efficiently.
Keep the Bar Close
Throughout the lift, keep the barbell as close to your body as possible. This minimizes stress on your lower back and ensures a more efficient transfer of force.
Control the Descent
Lower the barbell back down to the floor with control, maintaining proper form and keeping tension in your muscles. Avoid letting the weight drop or rounding your back as you lower the barbell.
How To Improve Grip Strength For Snatch Grip Deadlift?
Improving grip strength for snatch grip deadlifts can be done by using grip-building tools. Here are some examples:
1. Hand Grippers
Hand grippers are small devices that you squeeze with your hand to strengthen your grip.
Start with a gripper that provides moderate resistance and gradually work your way up to stronger ones as your grip strength improves.
2. Gripzilla Tornado
The Gripzilla Tornado provides a focused approach to grip strengthening, offering resistance levels suited to individual strength levels.
Its ergonomic design facilitates proper technique, guiding users to stand tall, extend their arms, and execute controlled movements that maximize forearm engagement.
3. Gripzilla Dynamo
The Gripzilla Dynamo offers customisable resistance, allowing you to manage the intensity to your specific goals and strength level. Its versatility extends to hand positioning, enabling you to target various muscle groups by adjusting the angle of the handles.
This tool can rotate in both directions, effectively engaging forearm muscles and promoting balanced strength development.
Conclusion
Snatch grip deadlifts ain't just lifting; they're about enhancing your strength.
So, ready for the challenge?
