Overview of Snatch Grip Deadlift
A variation on the deadlift that works the entire posterior chain, including the hamstrings, back, calves, glutes, and traps, is the snatch grip deadlift.
Grip placement is the primary distinction between a snatch grip deadlift and other deadlift variations.
When deadlifting the snatch grip deadlift is ideal for people who want to apply more tension to their traps because it uses a very wide grip.
Guidelines
Put the bar over your shoelaces and stand with your feet hip width apart.
Your torso should be almost parallel to the floor after you push your hips back and hinge forward.
Bend down and use a double overhand snatch hold to grab the bar.
Take a breath pull up slightly on the bar, and let your hips descend seesaw-style. This phenomenon is commonly referred to as “pulling the slack out of the bar.”
Set your lats (think you’re trying to squeeze oranges in your armpits) and make sure your armpits are directly over the bar as you drop your hips and draw up on the bar.
Drive through the entire foot while concentrating on ejecting the floor.
As you stretch the knees and hips make sure the bar tracks straight.
After your hips are locked out, thrust your hips back and hinge forward to go in the opposite direction.
After the required number of reps, reset the bar to the floor and repeat again.
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