Snatch Deadlift

How to do the Snatch Deadlift

1. The snatch deadlift strengthens the first pull of the snatch. Begin with a wide snatch grip with the barbell placed on the platform. The feet should be directly under the hips, with the feet turned out. Squat down to the bar, keeping the back in absolute extension with the head facing forward.
2. Initiate the movement by driving through the heels, raising the hips. The back angle should remain the same until the bar passes the knees.
3. At that point, drive your hips through the bar as you lay back. Return the bar to the platform by reversing the motion.

Muscles worked

Role	Muscles
Primary	hamstrings
Secondary	forearms, glutes, hamstrings, lower back, quads, traps
Equipment	barbell
Difficulty	intermediate
Type	compound

No barbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Dumbbell Clean Dumbbell Double Kettlebell Alternating Hang Clean Kettlebell Natural Glute Ham Raise Bodyweight Alternating Hang Clean Kettlebell Kettlebell Dead Clean Kettlebell One-Arm Open Palm Kettlebell Clean Kettlebell

Easier than the Snatch Deadlift

Same movement pattern, lower entry difficulty — work up from here.

Clean Deadlift beginner · Barbell Band Good Morning beginner · Resistance Bands Band Good Morning (Pull Through) beginner · Resistance Bands

Harder than the Snatch Deadlift

Open Palm Kettlebell Clean expert · Kettlebell Reverse Band Sumo Deadlift expert · Barbell Power Snatch expert · Barbell

Common questions

What muscles does the Snatch Deadlift work?

The Snatch Deadlift primarily works the hamstrings, with the forearms, glutes, hamstrings, lower back, quads, and traps as secondary movers. Split Snatch, Clean, and Clean Deadlift train the same muscle, across 9 equipment types.

What equipment do you need for the Snatch Deadlift?

A Barbell. Without a barbell, Dumbbell Clean, Double Kettlebell Alternating Hang Clean, and Natural Glute Ham Raise train the same muscle, and 20 of the catalogue's options for this muscle need no equipment.

Is the Snatch Deadlift suitable for beginners?

It is rated intermediate. Start with Clean Deadlift, Band Good Morning, and Band Good Morning (Pull Through) and work up.

Where should the Snatch Deadlift go in a workout?

Early — the Snatch Deadlift is compound, working 7 muscle groups, so run it first or second while you are fresh.

Similar exercises

Split Snatch Barbell Clean Barbell Clean Deadlift Barbell Hang Snatch Barbell Hang Snatch - Below Knees Barbell Power Snatch Barbell