Hey, an exercise that actually unites power lifters and weightlifters in terrible execution The Snatch Grip dead-lift!

This movement can be utilized in both sporting endeavors as a powerful supplemental movement. So,let’s get into the nitty gritty details!

The Set-up:

• Foot position is wider than the conventional dead-lift, allowing for a push with the legs rather than a lever off of the hamstrings and back.

• Hand position is “wide”. 

  • An appropriately wide grip will place the bar across the hip with elbow completely extended.

• The pit of the elbow should be even with the knee at the start position.

  • This means the hip will be typically lower than the conventional deadlift, but still above the knee.

  • Typically this also involves forward travel of the knee.

• Shoulder should be over the bar!

• Foot pressure should be evenly distributed over the entire foot, and bar should be centered over the mid-foot.

Execution To the Knee:

• The movement is initiated by the legs pushing, or extending the knee.

• This push with the legs should be coupled with  the torso maintaining position

  • IE VERY taxing on the Lats to continue to pin the bar to the body.

• The shoulder will remain over the bar.

Execution From the Knee to Hip:

• The hip then extends

• Bar should remain pinned to the leg through out

• Now at the very end of hip extension the shoulder COMES BEHIND THE BAR!

Execution of this exercise is paramount to getting the most out of this exercise. If properly done it is tremendously taxing on the grip, due to the joint angle between the hand and shoulder, on the entirety of the upper back to maintain position, and emphasizes the use of the legs. Ideally, to get the taxing effects for strengthening of the grip, this movement should not be done with straps. It is also a good time to utilize a hook grip, and ease into readying the hands for heavier dead-lifts.

For power lifters and weightlifters alike this movement should be utilized as a supplemental movement within their daily program.

 For further sport specificity, weightlifters may emphasize at the top of the movement keeping the shoulder over the bar. While a powerlifter in contrast, should practice fully locking out the lift.