Watch the video below to see a demonstration of proper form and technique for the snatch grip deadlift exercise. You can also check out some more hamstring exercise videos or find exercises for other muscle groups.
Instructions for Snatch Grip Deadlift
To perform a set of snatch grip deadlift:
Stand with your feet hip width apart and push your hips back, while
keeping your knees directly over your ankles, until your hands are just below your knees. Holding this
trunk position, lower your whole trunk down by bending the knees until you can grab the bar with a
pronated grip shoulder width plus one forearm length apart. The bar should be above the middle of
your foot. Your trunk should still be in a neutral position at this bottom position.
Concentric (Upward) Motion
Drive into the ground with your feet to raise the bar to
the height of your knees, without changing the angle of your trunk. Continue driving into the ground
with your feet to now bring your hips forward until they are over your feet. Your trunk should move as a
unit, with your shoulders coming back over your feet as your hips come forward.
Pause at the top position for a 2 sec count while maintining whole body
tension and the alignment of your trunk.
Eccentric (Lowering) Motion
Without losing the alignment of your trunk, push your
hips back while keeping your shoulders directly over the bar. Your knees should remain over your ankles
at until the bar passes below them. Continue to lower your body as a whole until the bar touches the
ground. Remember to breathe normally throughout the entire movement.
Repeat steps 1 through 4 until you have completed the desired number
of snatch grip deadlift repetitions before resting.
This completes one set of snatch grip deadlift.