The snatch deadlift is the snatch's first pull loaded heavy: same wide grip, same low-hip start, same bar path - just no explosion or turnover. The wide grip drops your hips lower and demands far more from the upper back than a conventional deadlift, which is exactly the point: it builds the positional strength to keep your chest up through the snatch's hardest inches off the floor. Weightlifters use it at loads above their snatch to make the competition weight feel light in the hands.
| Level (x Bodyweight) | Men | Women |
|---|---|---|
| beginner | 0.5x | 0.32x |
| novice | 0.8x | 0.55x |
| intermediate | 1.15x | 0.8x |
| advanced | 1.55x | 1.1x |
| elite | 1.9x | 1.4x |
1RM as a multiple of bodyweight (typically 100-110% of snatch).
Replicate your snatch setup exactly - if the back angle differs from your snatch, you're training a different lift. Hook grip or straps; the wide grip is brutal on hands at volume. Drag the bar up the shins and stand completely, shoulders behind the bar at the top. Typical loading: 3-5 reps at 90-110% of your best snatch. Tempo variations (3-second ascents) multiply the positional benefit. Don't chase conventional-deadlift numbers here - the grip width caps the load by design.
Progression: snatch-grip Romanian deadlifts to own the hinge with the wide grip, then full snatch deadlifts from the floor at snatch weight, then overload.
Enter your 1RM above to see your training percentages.
Log every result, see your progress over time, and know exactly where you stand.