Barbell Snatch-Grip Deadlift
The deadlift with the hands out wide as in a snatch; the bar sits lower relative to the shoulders, so the hips start deeper and the pull is longer.
How to do it
Setup
Bar over the mid-foot, grip wide enough that the bar sits in the hip crease when standing; hips low, chest up, back flat.
Steps
- Push the floor away, keeping the chest up against the wide grip.
- Drag the bar up the thighs into the hip crease.
- Finish tall, then return the bar to the floor the way it came.
Common mistakes
Hips starting too high because of the wide hands: sit lower until the back is flat. Upper back rounding under the long reach: pull the shoulder blades down and back. Using the same load as the regular deadlift: the wide grip needs less.
Breathing
Big breath and brace before the pull, exhale after lockout.
