Barbell snatch deadlift close grip

Category

Legs

Difficulty

Intermediate

Equipment

Barbell

Primary muscles

Quadriceps Femoris, Gluteus Maximus, Gluteus Mideus, Erector Spinae

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Trapezius, Rhomboids

How to do it

1. Start in a squat position with your feet shoulder-width apart, toes pointed slightly outward. Hold the barbell with an overhand grip (palms facing down), hands placed slightly wider than shoulder-width apart. The barbell should be on the floor, close to your shins.
2. Lift the barbell off the floor by extending your hips and knees simultaneously, keeping the barbell close to your body.
3. Continue lifting until you are standing upright with the barbell at hip level.
4. Lower the barbell back to the starting position with control, bending your hips and knees. Repeat for the desired number of repetitions.

Form tips

• Keep your back straight and avoid rounding your shoulders to ensure proper form.
• Keep the barbell close to your body throughout the lift to maximize efficiency and control.
• Focus on smooth, controlled movements to maximize muscle engagement and prevent injury.