Home / Exercises

Snatch Grip Deadlift

A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.

Equipment

Barbell

HOW TO PERFORM

1. Take a very wide grip, roughly where you would snatch, which drops the hips and the bar lower at the start.
2. Set the back flat with the chest up and the shoulders over or slightly behind the bar.
3. Pull to lockout keeping the bar tight to the body, then lower under control.

FORM TIPS

• The wide grip adds range at the bottom and a lot of upper-back work. Straps help, because the grip gives out long before the back does.

TARGET MUSCLES

Primary

• Glutes
• Lower Back
• Hamstrings

Secondary

• Traps
• Forearms
• Quads
• Adductors

Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.

Try Ægir Iron free →

Related: All exercises · How every exercise is mapped to the muscles it trains