How wide should my grip be on snatch grip deadlifts?

Your grip should be wide enough that when standing at lockout, the bar sits in your hip crease where your thigh meets your torso. A practical method is to measure your snatch grip by holding your arms out to the sides at shoulder height and bending your elbows 90 degrees, then measuring the distance between your closed fists.

Should I use straps for snatch grip deadlifts?

Straps are recommended for most working sets because the wide grip significantly reduces your ability to hold the bar compared to conventional deadlifts. Using straps allows you to focus on strengthening the target muscles rather than being limited by grip failure.

Why is snatch grip deadlift harder than conventional deadlift?

The wider grip increases the range of motion by several inches, requiring you to pull the bar farther and start from a lower position with a more horizontal back angle. This extended range places greater demands on your upper back, traps, and spinal erectors throughout the entire lift.

Snatch Grip Deadlift (Barbell)

The snatch grip deadlift is a barbell deadlift variation performed with a wide, snatch-width grip that increases range of motion and emphasizes the upper back, traps, and spinal erectors. It suits lifters looking to strengthen their pulling position, build upper back mass, or address weaknesses in the conventional deadlift lockout.

Muscle group: Back
Primary muscles: upper back, lower back, trapezius
Equipment: Barbell

How to do the Snatch Grip Deadlift (Barbell)

Set up with feet hip-width apart and grip the barbell with a wide, double-overhand grip where your arms are angled outward when viewed from the front.
Lower your hips slightly below conventional deadlift position to account for the wider grip and longer pull, keeping your chest up and shoulders over or slightly in front of the bar.
Brace your core, pull the slack out of the bar, and drive through your legs to lift the bar off the floor while maintaining a neutral spine.
Continue pulling the bar in a vertical path close to your body, extending your hips and knees simultaneously until you reach full lockout.
Lower the bar under control by pushing your hips back first, then bending your knees once the bar passes them.

Form tips

Use lifting straps if grip strength limits your ability to complete sets, as the wide grip significantly challenges your hold on the bar.
Keep your lats engaged throughout the lift by imagining you are bending the bar around your shins to prevent the bar drifting forward.
Start with your hips slightly lower than in a conventional deadlift to compensate for the increased range of motion and maintain proper back angle.

Common mistakes

Gripping too narrow defeats the purpose of the exercise and reduces upper back engagement compared to a true snatch-width grip.
Allowing the hips to rise too quickly turns the movement into a stiff-legged pull and removes leg drive from the equation.
Rounding the upper back under the increased range of motion places excessive stress on the spine and reduces trap activation.

Sets and reps

For strength, perform 3 to 5 sets of 3 to 5 reps with heavier loads, while hypertrophy work responds well to 3 to 4 sets of 6 to 10 reps at moderate weight.

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Frequently asked questions

How wide should my grip be on snatch grip deadlifts?: Your grip should be wide enough that when standing at lockout, the bar sits in your hip crease where your thigh meets your torso. A practical method is to measure your snatch grip by holding your arms out to the sides at shoulder height and bending your elbows 90 degrees, then measuring the distance between your closed fists.
Should I use straps for snatch grip deadlifts?: Straps are recommended for most working sets because the wide grip significantly reduces your ability to hold the bar compared to conventional deadlifts. Using straps allows you to focus on strengthening the target muscles rather than being limited by grip failure.
Why is snatch grip deadlift harder than conventional deadlift?: The wider grip increases the range of motion by several inches, requiring you to pull the bar farther and start from a lower position with a more horizontal back angle. This extended range places greater demands on your upper back, traps, and spinal erectors throughout the entire lift.

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