Snatch-Grip Deadlift

The snatch-grip deadlift uses a wide grip — typically the same grip an Olympic lifter would use for a snatch, measured by the bar touching the hip crease in an arms-extended position. With this grip, the lifter's arms are already angled outward at the top, which means the hips start lower and the torso sits more horizontal at the bottom of the pull.

Because the range of motion is longer and the torso angle is more horizontal, the upper back, lats, and traps handle substantially more load than in a conventional deadlift. The lower back also works harder to hold the more-flexed starting position. The extra range and upper-back demand make this variant particularly useful as an accessory for conventional and sumo deadlifters who need upper-back strength.

Loads are typically 70-85% of a conventional deadlift. The movement is used in three main contexts: Olympic lifters train it as direct specificity for the snatch pull, powerlifters use it to overload the upper back, and bodybuilders use it to build trap and lat thickness. Straps are common at heavier loads because the wide grip challenges hook grip and mixed-grip options alike.

• Set the grip with the bar at hip crease in an arms-extended standing position — that is the target width
• Lock the upper back before the bar leaves the floor — any loss of thoracic tightness will cost you the lift
• Drive the floor away rather than pulling with the arms — the legs start every deadlift
• Keep the bar close — the wider grip makes drift more costly

• Using a grip that is too narrow — if it does not feel much wider than conventional, it probably is not wide enough to matter
• Letting the upper back round — the starting position punishes weak thoracic extensors
• Chasing conventional-deadlift numbers — snatch-grip loads are inherently lighter; comparing is pointless

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