Snatch-Grip Deadlift

How to do it

1. Set the bar over your midfoot and take a hip width stance.
2. Push your hips back and hinge until your torso is close to parallel with the floor.
3. Take a double overhand grip wide enough that your arms hang almost vertical from the shoulders.
4. Pull the slack out of the bar and let your hips settle so the armpits sit over the bar.
5. Drive through the whole foot and extend the knees and hips, keeping the bar against your legs.
6. Stand tall at lockout, then reverse the hinge to return the bar to the floor.

Common mistakes

• Squatting the weight up instead of hinging, which puts the shoulders behind the bar.
• Retracting the shoulder blades hard, which shortens the arms and adds range for no benefit.
• Taking a grip so wide that the shoulders cannot hold position under load.
• Letting the bar drift forward off the legs, which turns the lift into a lower back pull.