What muscles does the Barbell Snatch-Grip Deadlift work?

The Barbell Snatch-Grip Deadlift mainly works the glutes, hamstrings and upper back.

How many sets and reps of the Barbell Snatch-Grip Deadlift?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the Barbell Snatch-Grip Deadlift?

45-Degree Hip Extension, 90-90 Hip Stretch, Band Hip Thrust and Band Monster Walk work the same main muscle.

Barbell Snatch-Grip Deadlift

With a wide snatch grip, pull from the floor to lockout to increase the range and upper-back demand.

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Demo video from YouTube, played in its own player.

Muscles worked: Glutes, Hamstrings, Upper back
Equipment: Barbell
Movement: Hinge

Sets and reps

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

Alternatives

Other exercises for the glutes, for when the barbell is taken or you want a change.

Questions

What muscles does the Barbell Snatch-Grip Deadlift work?: The Barbell Snatch-Grip Deadlift mainly works the glutes, hamstrings and upper back.
What equipment do you need for the Barbell Snatch-Grip Deadlift?: A barbell.
How many sets and reps of the Barbell Snatch-Grip Deadlift?: For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Barbell Snatch-Grip Deadlift?: 45-Degree Hip Extension, 90-90 Hip Stretch, Band Hip Thrust and Band Monster Walk work the same main muscle.

Program it for your clients

Coaches add the Barbell Snatch-Grip Deadlift to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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