How to Perform a Snatch Grip Deadlift: Benefits & Proper Form

Deadlifts are one of the most common compound, full-body exercises used in the gym. This fact has remained unchanged for decades.

Another fact is also true among many seasoned weightlifters: the deadlift can be unkind to your lower back. This is especially true for powerlifters, who regularly lift huge amounts of heavy weights.

The lumbar vertebrae take a massive amount of force with each deadlift, which is one reason some plateau on this lift. Another common reason for the plateau in the deadlift and other Big Three lifts is lack of grip strength.

If you suffer from either of these weaknesses, the snatch grip deadlift may be able to help. This advanced deadlift features a wide grip rather than a medium or close (narrow) grip of other deadlift variations.

Why use a wide grip on the deadlift? There are a few benefits to this grip change, which we’ll discuss down below. First, we’ll go over the muscles worked compared to the traditional deadlift. Then, we’ll discuss:

• Who should use the snatch grip deadlift
• Benefits
• Proper form
• Common mistakes to avoid

So let’s get started!

Snatch Grip Deadlift: Muscles Worked

The snatch grip deadlift works muscles similar to the traditional deadlift:

• Erector spinae (lower back)
• Lattisismus dorsi
• Trapezius
• Glutes
• Hamstrings
• Forearms

With the wide grip of the snatch deadlift, the lats, traps and upper back muscles are worked much more than with other grip options. 

Using the snatch deadlift, you can correct weaknesses in the middle and upper back to stimulate muscle hypertrophy.

The forearms also get a much better workout using the wide grip vs medium or narrow grip. This improves overall grip strength, which can help you bust through other deadlift or snatch plateaus.

Who Should Use the Snatch Grip Deadlift?

The wide grip deadlift is a more advanced lift compared to the clean grip deadlift, or traditional grip. Beginners should first learn and perfect the form for the traditional deadlift before attempting alternate grips.

For those advanced lifters looking to strengthen their grip and/or their upper back, the snatch grip deadlift is a great choice:

• Powerlifters can use this movement to provide variety to their workout and provide lower back relief. 
• Weightlifters who struggle with setup or pulling phases of lifts can address them with the snatch deadlift. 
• Those who take part in Strongman competitions and CrossFit can also use the snatch deadlift to build strength to improve their disciplines.

However, you don’t have to be competing in a lifting or fitness competition to get benefits from the snatch grip deadlift.

Benefits of the Snatch Grip Deadlift

You may not think a simple grip change can have much of an impact, but it can. Here are a few benefits you can expect from including the snatch grip deadlift in your lifting program.

1. Improved Upper Back Hypertrophy

By choosing a wider grip, the upper back, especially the lats, will have to activate during the lift. Without enough upper back strength, the chest will want to fall forward during the deadlift. Training the upper back in this way requires the chest to stay up, rather than fall forward, to complete the pull.

If you suffer from low back pain or just want to improve your upper back muscularity, the snatch deadlift may be just what you need.

2. Better Grip Strength

Without a powerful grip, you’ll surely max out on heavier lifts, even if your body can pull the load. If you’re frustrated by your lift numbers and know you can get more, strengthening your grip might be the answer.

Using the wide snatch grip to complete your deadlifts will put more force on the forearm muscles responsible for gripping. Using this lift as an accessory or in place of clean grip deadlifts for a period of time can improve your grip strength.

Try the sumo snatch grip deadlift out for a few weeks, then go back to your normal routine. Your ability to move beyond the plateau into heavier lifts might surprise you and hopefully, bring a new PR.

Better grip strength isn’t just for lifters. Studies have found that the better your grip, the better your long-term health outlook. If you only needed one good reason to perform snatch grip deadlifts, this should be it.

3. Perfect Your Snatch Technique

If you falter in the setup or pulling phases of the snatch, try out the wide grip deadlift for a few weeks. You’ll be able to focus on positional awareness, hip mobility, and pulling strength to improve your snatch.

Though the snatch is done at higher speeds, reducing the tempo in the wide grip deadlift will reinforce your grip strength. Focus on this deadlift variation before going back to the snatch to address your technical difficulties.

4. Increased Range of Motion (ROM)

As you’ll see when performing snatch grip deadlifts, the wide grip requires a greater range of motion. The snatch deadlift requires a deeper starting position and increased body tension throughout each phase of the lift.

This improved range of motion can help with other aspects of life like bending, squatting and lifting. 

If you feel like you can’t quite get a full range of motion as you move about your day, you may need to do snatch deadlifts.

5. Improved Hip Mobility

This ties in with an increased range of motion, but snatch grip deadlifts are better for your hips than the clean deadlift. If you struggle with the deeper starting position, that means you lack hip mobility. 

In that case, you’ll want to use a box or platform to slightly elevate the barbell to pull from. Work to improve your form so you can eventually pull from the floor. By then, you’ll notice a greater range of motion and improved hip mobility.

6. Better Glute Activation

One final benefit we’ll mention about the snatch grip deadlift is better glute activation. This is from the lower starting position, where the glutes have to handle more of the load in the initial pull.

The hips will also have to stay in place longer as the bar travels back down, forcing the glutes and hamstrings to remain fired. Don’t be surprised when your glutes are plenty sore after a few sets of the snatch grip deadlift.

After seeing all those benefits of snatch grip deadlifts, we know you’re pumped to get started! Before you do, you need to know the proper form for this advanced deadlift variation.

Ready to try it out?

The Snatch Grip Deadlift: Proper Form

Before you try snatch grip deadlifts, you need to have the proper setup. Start first with an empty barbell until you have the form down. If needed, elevate the barbell to get it to the proper starting height.

Stand with your feet between hip- and shoulder-width apart and your feet slightly turned out. This is what makes the snatch grip deadlift look like a sumo deadlift. 

As for grip, you may have to experiment with the right spacing. How wide you place your hands depends on arm length and height. Work through the phases and feel how your muscles activate to help you with grip placement.

Step-by-Step Instructions

1. Setup your barbell with your feet slightly facing outward, holding the bar with a wide grip. Push your hips down and back until they are almost parallel to the floor. Keep your back straight, chest up, look forward and get ready for the next step.
2. Breath and hold as you engage the core and lats, driving the knees out and your feet into the floor as you pull the bar up and towards you. Keep the shoulders in line with the bar as you move the bar up. The hips should stay tight and low until you finish the pull.
3. Continue moving up in a controlled movement until the barbell is right around hip level (depending on arm length).
4. Contract your glutes before you begin lowering into the eccentric phase of the snatch deadlift. Keep the chest up as you maintain the hip hinge with the hips back, moving backward to get into the starting position.
5. Once the barbell is back on the floor, reset the lats before you begin your next rep.

Complete two sets for a total of 6 to 8 reps, taking up to two minutes to rest between sets as needed.

If you’re lifting for hypertrophy or strength, increase the weight and lower the reps. For endurance, movement integrity or improving lifting weakness, keep the weight low with higher reps and sets.

Common Mistakes to Avoid

The snatch grip deadlift is only effective as the form you use to lift this variation. Avoid some of these common mistakes to reduce the risk of injury and get the most out of snatch deadlifts.

1. Moving the Hips too Soon

One of the biggest mistakes with the snatch grip deadlift is the hips shooting up too soon. This puts too much stress on the lumbar back and defeats the purpose of the wide grip stance.

Focus on the pull first, hips last. Keeping the hips in position forces the glutes and hamstrings to engage more, working those muscle groups. 

2. Too Wide Grip

Another mistake is widening the grip too much. Doing this can put unwanted stress on the back and make lifts feel even heavier than they are. Your grip could potentially slip in this case, which is a big cause of concern and risk for injury.

Your hands should not be up against the ends of the barbell, close to the weight plates. There should be at least an inch or so gap between your pinky and the plates. 

Once you’ve got your grip figured out, consider using a small piece of tape to keep your grip in check. This way, you’ll be able to rest between sets without losing the sweet spot for your snatch grip.

Wrapping Up

Snatch grip deadlifts are an advanced movement that can benefit athletes, lifters, and fitness enthusiasts. Make sure you know how to perform a clean traditional deadlift before you try the snatch grip deadlift.

Benefits of the snatch deadlift include improved hip mobility, better grip strength, and greater upper back strength. It’s perfect for those who suffer from low back pain or just want to work in some accessory upper back work.

Proper form and body position are crucial for success when performing snatch grip deadlifts. Work on your bone strength along with your grip strength by including Vintage Bend™ in your daily routine. Better bone density and joint support will help improve your lifts while perfecting your snatch deadlift form.

Do you incorporate snatch grip deadlifts into your routine? If you do, what benefit have you seen the most from this deadlift alternative? Share with us in the comments below.