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Barbell Snatch Deadlift

AdvancedStrengthTier T4

Take a wide grip on a barbell and deadlift it from the floor to a tall lockout. The hips start lower than in a normal deadlift.

Targets: Hip
Muscles: Hamstrings, Gluteus Maximus

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at the gym

barbell

Gym

  • barbell (No safe home substitute has been reviewed yet.)

Dosage

3

Sets

6

Reps / Time

90 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Set the bar on the platform and take a wide snatch grip with the feet under the hips.
  • Squat down to the bar with the back in absolute extension and the head forward.
  1. He squats low over the barbell, gripping it with a wide overhand grip well outside his legs, hips low, back flat and head facing forward.

    Step 1 of 5

    Take the wide snatch grip and squat down to the bar with the back in absolute extension.

  2. He drives the barbell off the floor through his heels, hips rising while his back angle stays fixed, the bar climbing along his shins.

    Step 2 of 5

    Drive through the heels, raising the hips while the back angle stays the same.

  3. He pulls the barbell past his knees, hips and chest rising together, the bar close against his thighs.

    Step 3 of 5

    Keep pulling the bar past the knees on the way to standing.

  4. He stands tall with the barbell held at his hips on the wide grip, chest up, knees and hips fully extended.

    Step 4 of 5

    Stand tall with the bar at the hips to finish the deadlift.

  5. He squats low over the barbell, gripping it with a wide overhand grip well outside his legs, hips low, back flat and head facing forward.

    Step 5 of 5

    Take the wide snatch grip and squat down to the bar with the back in absolute extension.

Safety Information

Take a wide snatch grip and deadlift the bar from the floor to a tall lockout. Keep the back angle unchanged as the hips rise at the start. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.