Legs · Barbell
Barbell Snatch Deadlift
How to do the barbell snatch deadlift, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Barbell
- Difficulty
- Expert
- Logged as
- Weighted reps
- Movement
- Hinge
- Mechanic
- Compound
How to do it
Set up over a barbell with a wide snatch grip, feet hip-width and the bar over your mid-foot. Hinge at the hips with a flat back and chest up, keeping your shoulders slightly ahead of the bar. Extend your hips and knees to lift the bar close to your body, then lower it under control.
- 1Feel your hamstrings and glutes load as you hinge and the bar tracks up
- 2your legs
- 3Keep your lats tight so the bar stays close and your back stays flat
- 4Stand tall and squeeze your glutes at the top before lowering
Common mistakes
- Do not round your back or let the bar drift away from your shins
- Do not yank with your arms; drive the lift from your legs and hips
- Do not hyperextend or lean back at the top
Muscles worked
The barbell snatch deadlift mainly works the glutes, lower back, and hamstrings, with the forearms, upper traps, quads, lats, upper abs, and calves assisting.
- GlutesPrimary
- Lower BackPrimary
- HamstringsPrimary
- ForearmsSupport
- Upper TrapsSupport
- QuadsSupport
- LatsSupport
- Upper AbsSupport
- CalvesSupport
- Mid TrapsMinor
- Lower TrapsMinor
- Front DeltsMinor
- Side DeltsMinor
Kovo programs the barbell snatch deadlift for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More glutes exercises
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- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed June 2026.