Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Back

Snatch-Grip Deadlift

BarbellCompoundNeeds coaching
Front
Back
Primary Secondary

Works

Upper back & lats, Hamstrings, Glutes

Also traps, lower back, forearms

You need

Barbell

How to do itPictures · 3 steps
1Start
2Top
Main musclesAlso working
  1. 1Grip wide enough that the bar sits in your hip crease at the top
  2. 2Hips lower than a normal deadlift, chest up
  3. 3Push the floor away and keep the bar close

Most common mistake

Starting with the hips too high, which dumps the load onto the lower back.

Watch a demo
B
For back
#36 of 40
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Research
56
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 56
Target tensionGood
Loaded stretchStrong
ProgressionStrong
Low costFair

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

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