Snatch Deadlift

An intermediate strength exercise for the hamstrings, forearms, glutes, back and quads, done with a barbell.

Movement guide

Snatch Deadlift

Demand · source-assignedMedium (unreviewed)

Equipment requiredA barbell

Muscle focusHamstrings · Forearms · Glutes · Back · Quads

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

Kettlebell deadlift demonstrated on the 3D figure

3D demoKettlebell deadliftBeginner · A kettlebell

Similar move, beginner grade.

This move

Snatch Deadlift demonstrated on the 3D figure

3D demoSnatch DeadliftIntermediate · A barbell

Intermediate grade (source-assigned).

Harder option

Barbell deadlift demonstrated on the 3D figure

3D demoBarbell deadliftAdvanced · A barbell

Similar move, advanced grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.
Initiate the movement by driving through the heels, raising the hips. The back angle should remain the same until the bar passes the knees.
At that point, drive your hips through the bar as you lay back. Return the bar to the platform by reversing the motion.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

Loading movement options…

What it works

Muscles

Main: Hamstrings. Also: Forearms, Glutes, Back, Quads.

Equipment

A barbell

Level

Intermediate (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Barbell Romanian deadlift demonstrated on the 3D figure

3D demoBarbell Romanian deadliftIntermediate · A barbell

Barbell snatch demonstrated on the 3D figure

3D demoBarbell snatchAdvanced · A barbell

Clean deadlift demonstrated on the 3D figure

3D demoClean deadliftIntermediate · A barbell

Dumbbell Romanian deadlift demonstrated on the 3D figure

3D demoDumbbell Romanian deadliftIntermediate · A dumbbell

Hang snatch demonstrated on the 3D figure

3D demoHang snatchAdvanced · A barbell

Hang snatch below the knees demonstrated on the 3D figure

3D demoHang snatch below the kneesAdvanced · A barbell

Browse more

Questions people ask

What muscles does the Snatch Deadlift work?

Mainly the hamstrings, with help from the forearms, glutes, back and quads.

What equipment do I need for the Snatch Deadlift?

A barbell.

Is the Snatch Deadlift good for beginners?

It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the Kettlebell deadlift.

What is an easier alternative to the Snatch Deadlift?

Try the Kettlebell deadlift. It works similar muscles at a lower grade.

How do I make the Snatch Deadlift harder?

Progress to the Barbell deadlift, or add load, range or slower lowering once your form is solid.