Exercise of the week: Snatch-grip Deadlifts

This week we’ll start to look into the back exercises my coach Adrianna@Pinnacledxb incorporates in to my training programme. Here’s what she has to say about snatch-grip deadlifts:

Deadlifts are one of the kind of exercise which can benefit the workout in many ways involving several groups of muscles. While mostly it’s been used on a leg day you can also incorporate it into your back workout.

On the video you can see Miranda doing deadlift using “snatch grip”:

Why snatch-grip (wide-grip) deadlifts?
Because of the wide grip, you have to get into a lower position to pick up the bar, which increases the overall range of motion. This can be beneficial for those who are weak off the floor with their pulls. The wider grip also puts more stress on the upper back, traps, and rear delts compared to other variations and that’s why is perfect for back training day.

The snatch-grip deadlift can pack size onto your traps, upper back, hamstrings, and glutes.

Set up:

  • Place the bar close to your shins with just above the mid foot
  • Feet slightly wider than your shoulder width apart with feet slightly out
  • Grip wide and wrap your hands around the bar with fingers over the thumb
  • Bend your knees with shins barely touching the bar and lift your chest
  • Drive bar of the floor using your legs to start with and when bar passes your knees drive your hips into a lock out
  • Keep the bar close to your legs at all times
  • Lower down with control

Remember – safety first! Practice with low weights until your technique is solid and you are confident you can execute the exercise without hurting yourself (especially with deadlifts as you won’t feel the effects until later).

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