Snatch Deadlift
How to do the Snatch Deadlift with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Hamstrings
Forearms, Glutes, Hamstrings, Lower Back, Quads, Traps
Barbell
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.
Log it, see it on your body.
Every Snatch Deadlift set you log feeds Ascend's anatomy heatmap, so your hamstrings volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Snatch Deadlift fits
The Snatch Deadlift shows up in training built around a specific goal. See how it fits:
More hamstrings exercises
Snatch Deadlift: common questions
What muscles does the Snatch Deadlift work?
The Snatch Deadlift primarily works the Hamstrings. It also recruits the Forearms, Glutes, Hamstrings, Lower Back, Quads and Traps as supporting muscles.
Is the Snatch Deadlift suitable for beginners?
The Snatch Deadlift is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
What equipment do I need for the Snatch Deadlift?
To do the Snatch Deadlift you'll need a barbell.
Is the Snatch Deadlift a compound or isolation exercise?
The Snatch Deadlift is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Snatch Deadlift with correct form?
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. Follow the full step-by-step above for the complete movement.
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