Which muscles does the snatch grip deadlift work?

The snatch grip deadlift mainly works your lower back and traps. It also involves your hamstrings and glutes.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the snatch grip deadlift in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Snatch Grip Deadlift: how to do it and muscles worked

The snatch grip deadlift mainly works your lower back and traps, with help from your hamstrings and glutes. You need a barbell.

Muscles worked

Main

Helping

How to do the snatch grip deadlift

1
Stand with feet hip width apart and grip the bar very wide, about where the bar knurling ends. Hinge down with a flat back, chest up and hips lower than in a normal deadlift.
2
Brace and drive through your feet, pulling the bar up along your legs until you are standing tall. Squeeze your upper back.
3
Lower under control by pushing your hips back, keeping the bar close. Breathe in and brace before each rep.

Form tip: Use a lighter weight than your normal deadlift and use straps if your grip fails before your back does.

Common questions

Which muscles does the snatch grip deadlift work?: The snatch grip deadlift mainly works your lower back and traps. It also involves your hamstrings and glutes.
What equipment do I need for the snatch grip deadlift?: You need a barbell.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the snatch grip deadlift in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More lower back exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.