Barbell Snatch Deadlift Close Grip

Barbell Snatch Deadlift Close Grip

The Barbell Snatch Deadlift with a close grip is a strength-building exercise that emphasizes the same muscle groups used in the snatch. This variation, with a closer grip, focuses more on the lower back, hamstrings, and glutes, while still engaging the upper body and core.

How to do Barbell Snatch Deadlift Close Grip

1. Close Grip Setup: Stand with your feet hip-width apart. Bend over and grip the barbell with an overhand grip, hands slightly wider than hip-width apart.
2. Initial Position: Bend at your knees and hips to lower your body, keeping your back flat and chest up. The bar should be over your feet.
3. Lift the Barbell: Engage your core and drive through your heels to lift the bar, extending your hips and knees. Keep the bar close to your body, with your arms straight.
4. Upward Movement: Maintain a straight back as you lift. The bar should move in a straight line upwards.
5. Complete the Lift: Stand fully upright at the top, then carefully lower the bar back to the ground in a controlled manner.

Form Tips

• Maintain a Neutral Spine: Avoid rounding or arching your back to reduce the risk of injury.
• Control the Bar Path: Ensure the bar moves vertically, close to your body.
• Engage Your Core: Keep your abdominal muscles tight to support your back.
• Shoulder Positioning: Keep your shoulders slightly in front of the bar at the start and pull them back as you stand up.

Primary Muscles Targeted

• Lower Back (Erector Spinae): Key in maintaining a straight spine throughout the lift.
• Glutes: Activated during the hip extension phase of the lift.
• Hamstrings: Heavily involved in the lifting motion, especially during the initial drive.

Secondary Muscles Targeted

• Quadriceps: Engaged as you extend your knees during the lift.
• Upper Back and Traps (Trapezius): Work to stabilize the shoulders and upper body.
• Forearms: Important for maintaining a strong grip on the barbell.