Snatch Grip Deadlifts

Snatch Grip Deadlifts

We all know how important the posterior chain is for any athletic endeavors, we also know of the necessity of Deadlifts for size and strength gains. Well what if there was a way to kick the Deadlift up a notch to get even more bang for your buck. There is, it's called the Snatch Grip Deadlift and it just may be what you need to dominate the competition.

So what makes the Snatch Grip Deadlift such a brutally effective exercise? The answer is the increased range of motion gained by placing the hands in the “Snatch Grip”. Range of motion may further be increased by standing on a platform, or step when technical competency is reached in the Snatch Grip Deadlift from the floor.

Snatch Grip Deadlifts from the Floor

 The Snatch Grip from the floor is set up by first determining your actual hand placement. This is done by bringing the upper arms parallel to the ground and the forearms perpendicular to the ground with the hands pointing down, this is width of the grip to be used in the starting position. Also of utmost importance is the shoulder position throughout the movement, shoulders must be pulled back (scapular retraction). Other key points are the same as a regular Deadlift, bar close to the shins, neutral back position, tight core, and head up.

Snatch Grip Deadlifts Standing on a Podium

 The second progression brings us to standing on a platform this is to further increase the range of motion set up is the same as from the floor but because of the increased range of motion there may be a tendency to round the back in the starting position, if you find yourself doing this try decrease the height of the platform this can be accomplished by standing on two 45 pound plates, instead of a Reebok step.

 Snatch Grip Deadlifts with Shrug, and Rise on Toes

 The third and final progression is to add a shrug and calf raise to the top of the position this make this already grueling exercise even more gut wrenching.

Written By: Andy Dubé

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