What equipment do you need for the snatch-grip deadlift?

You need barbell to do the snatch-grip deadlift.

What is a good snatch-grip deadlift?

For men, a good snatch-grip deadlift is about a 435 lb estimated one-rep max, the Gold (intermediate) standard in Kovo. Beginners start near 252.5 lb and elite lifters pass 615 lb. For women, the standards run from about 70 lb to 237.5 lb. The tier table above lists every rank from Bronze to Champion.

Legs · Barbell

Snatch-grip Deadlift

How to do the snatch-grip 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

Find more:Glutes exercises Barbell exercises

How to do it

Stand with feet hip-width apart and the weight over the mid-foot. Hinge at the hips and bend your knees to grip the weight with a flat back. Lift the weight by extending your hips and knees, then lower it back down under control.

1Take a wide grip and hinge at your hips, feeling the bar track close to your body as your hamstrings and glutes work
2Keep your chest up and your lats tight so you feel your entire posterior chain engaged
3Stand tall at the top and squeeze your glutes before lowering under control

Common mistakes

Don't round your back or let the bar drift away from your shins
Avoid pulling with your arms, the lift should originate from your legs and hips
Don't hyperextend at the top or lean back excessively

Muscles worked

The snatch-grip deadlift mainly works the glutes, lower back, and hamstrings, with the forearms, upper traps, quads, front delts, upper abs, calves, and side delts assisting.