Snatch Deadlift

A intermediate olympic weightlifting exercise for the hamstrings, done with a barbell.

Main muscles: Hamstrings
Also works: Forearms, Glutes, Lower back, Quads and Upper back
Equipment: Barbell
Level: Intermediate
Type: Compound
Movement: Pull

How to do the Snatch Deadlift

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.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Snatch Deadlift

Questions

What muscles does the Snatch Deadlift work?

Mainly the hamstrings, with the forearms, glutes, lower back, quads and upper back helping.

Is the Snatch Deadlift good for beginners?

It's rated intermediate. Beginners can build up to it with Clean Deadlift first.

What can I do instead of the Snatch Deadlift?

Good alternatives that train the hamstrings: Clean, Muscle Snatch, Power Clean from Blocks or Romanian Deadlift from Deficit.

How many sets and reps of the Snatch Deadlift should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).