LEAD PHOTO CREDIT: JAMES NACHTWEY
Here's what you need to know...
- The snatch-grip deadlift can pack size onto your traps, upper back, hamstrings, and glutes.
- A wider grip is the most obvious difference. Most lifters can master it after just a few workouts.
- The snatch-grip deadlift can carry over to increased strength off the floor with conventional deads.
- Use the 4-week deadlift specialization program to learn technique, increase flexibility, and build overall strength.
Big Effort, Big Results
Many lifters, especially those with mobility issues, prefer shorter range of motion deadlifts. And that's if they even deadlift at all.
But if you're willing to put in a little extra time and work, you can learn one of the most under-rated exercises in barbell history and reap the muscular benefits.
4 Reasons to Snatch-Grip Deadlift
There's a certain kind of walk you end up with after your first few workouts with snatch-grip deadlifts. It tells people from a distance "my entire back from my neck to my knees is sore."
If that's not enough proof that they're great for hitting a lot of muscle at once, here are a few more reasons:
1. Upper-Back and Trap Development
Olympic weightlifters have very impressive back development. Other than pulling from the floor with insane frequency, something they do that most others athletes don't is make many of those pulls with a wide, or snatch, grip.
If reverse flyes aren't exploding your rear delts and shrugs aren't make your upper traps grow as planned, consider adding in snatch-grip deadlifts.
2. Posterior Chain Development
Conventional deadlifts are better known for developing a muscular back than for developing muscular legs because, overall, there's not a big range of motion in the hips and knees.
With a snatch-grip, even though you're using less weight, it's actually more of a leg exercise because your hamstrings and glutes begin in a much deeper position, which is what packs on size.
3. Great Assistance Exercise for Conventional Deadlifts
To improve strength from the floor on a conventional deadlift, many lifters will increase the range of motion by standing on a pile of plates or an aerobic step in order to do "deficit deadlifts."
While this does work to increase the ROM, it also increases the risk of injury if the plates or step slide while you're lifting.
The snatch-grip deadlift works as a deficit pull because it forces you to start lower, so you can get all the benefit of deficit work while standing on solid ground.
4. Increased Vertical Jump
A great vertical jump comes from hip extension, which comes from the glutes and posterior chain. The snatch-grip deadlift hammers the glutes and posterior chain.
The starting body position of a great vertical jump very much resembles the starting position of a snatch-grip deadlift. The carryover is there, definitely..
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