Snatch Deadlift

Hamstrings

Snatch Deadlift

LevelIntermediate EquipmentBarbell MechanicCompound ForcePull

A deadlift performed with a wide snatch grip that trains the starting pull and back and hamstring strength for the snatch.

Olympic weightlifting

Primary musclesHamstrings

Secondary musclesForearms Glutes Lower Back Quadriceps Traps

Energy burned

≈ 40 kcalFor 3 × 8–12, rest 90s · ≈ 6.9 kcal/min

Estimate range 30–50 kcal (±25 %)

Muscle mass worked28 %

Effort during a set12.7 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Stand with your feet hip-width apart and the bar over your midfoot.
2Take a wide snatch grip, hinge down with a flat back and chest up.
3Keep your arms long.

How to perform

1Push your feet into the floor and extend your knees, keeping the bar close.
2Bring your hips forward until you stand tall.
3Hold briefly at the top.
4Lower the bar under control to the floor.