Deficit Deadlift (snatch grip)
Bodyweight Strength - The benefits of the Snatch Grip Deficit Deadlift are the same as those for the Clean Grip Deficit Deadlift. You will develop functional flexibility, bodyweight strength, body control, core strength, and total body strength. The technique is the same for this exercise as well. The only difference is that it is performed with a Snatch Grip of course. However, this fact means that you will also have to squat even lower on the Snatch Grip version of the Deficit Deadlift than you would on the Clean Grip version because when the arms are placed wide in the Snatch Grip position, they will not extend as far down and thus you will have to squat lower in order to lower the bar all the way to the ground.
The regular Snatch Grip Deadlift actually already requires a very high degree of flexibility and yet the deficit version pushes this flexibility requirement to another level. Very few people will be able to properly perform this exercise so it should be reserved only for the most elite lifters and highly flexible experienced lifters. Be certain that you have completely mastered the Snatch Grip Deadlift and the Clean Grip Deficit Deadlift before you even consider moving on to the Snatch Grip Deficit Deadlift. If you do master those and move on to the Snatch Grip Deficit Deadlift, start out on a very low elevation at first (maybe only one inch or less) and allow you body to develop the flexibility and strength for the new deeper range of motion and only add more elevation conservatively and slowly over time as you master your previous level of elevation.
Keep in mind, you will always be able to Clean Grip Deficit Deadlift from a much higher platform that you can Snatch Grip Deficit Deadlift from. Do not try to force yourself to work from a level that you are not fully capable of. This would be dangerous and would serve no beneficial purpose.
Disclaimer - We do not recommend performing any exercise without the supervision of a highly qualified bodyweight strength professional present with you. This detailed exercise description is for informational purposes only. Consult your physician before attempting any strength training program or attempting this exercise or any of the other exercises on www.bodyweight-strength.com
The regular Snatch Grip Deadlift actually already requires a very high degree of flexibility and yet the deficit version pushes this flexibility requirement to another level. Very few people will be able to properly perform this exercise so it should be reserved only for the most elite lifters and highly flexible experienced lifters. Be certain that you have completely mastered the Snatch Grip Deadlift and the Clean Grip Deficit Deadlift before you even consider moving on to the Snatch Grip Deficit Deadlift. If you do master those and move on to the Snatch Grip Deficit Deadlift, start out on a very low elevation at first (maybe only one inch or less) and allow you body to develop the flexibility and strength for the new deeper range of motion and only add more elevation conservatively and slowly over time as you master your previous level of elevation.
Keep in mind, you will always be able to Clean Grip Deficit Deadlift from a much higher platform that you can Snatch Grip Deficit Deadlift from. Do not try to force yourself to work from a level that you are not fully capable of. This would be dangerous and would serve no beneficial purpose.
Disclaimer - We do not recommend performing any exercise without the supervision of a highly qualified bodyweight strength professional present with you. This detailed exercise description is for informational purposes only. Consult your physician before attempting any strength training program or attempting this exercise or any of the other exercises on www.bodyweight-strength.com