Tip: Snatch-Grip Deadlift

Weak off the floor when doing standard deadlifts? Try this. Also great for upper back, traps, and rear delts.

Lifters don't always have the ankle, hip, or thoracic mobility to get into the proper position for this exercise, and many resort to lifting with a rounded back. If that's the case, an easy regression would be to perform snatch-grip rack pulls from knee height or mid-shin level. To keep things succinct, let's assume you don't have any such restrictions.

Because of the wide grip, you have to get into a lower position to pick up the bar, which increases the overall range of motion. This can be beneficial for those who are weak off the floor with their pulls. Furthermore, because of the wider grip, you place more stress on the upper back, traps, and rear delts compared to other variations.

I'm not a fan of using wrist straps because too many people use them as a crutch for a weak grip. That said, snatch-grip deadlifts are a rare instance where I'll allow an athlete to use straps.