Barbell Snatch-Grip Romanian Deadlift
With a wide snatch grip, hinge the bar down the thighs to load the hamstrings and upper back.
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Demo video from YouTube, played in its own player.
- Muscles worked
- 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 hamstrings, for when the barbell is taken or you want a change.
Questions
- What muscles does the Barbell Snatch-Grip Romanian Deadlift work?
- The Barbell Snatch-Grip Romanian Deadlift mainly works the hamstrings and upper back.
- What equipment do you need for the Barbell Snatch-Grip Romanian Deadlift?
- A barbell.
- How many sets and reps of the Barbell Snatch-Grip Romanian 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 Romanian Deadlift?
- Band Good Morning, Cable Romanian Deadlift, Downward Dog and Dumbbell Good Morning work the same main muscle.
Program it for your clients
Coaches add the Barbell Snatch-Grip Romanian 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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See your setup in four steps
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