Stiff Leg Deadlift (snatch grip)
Bodyweight Strength - The Snatch Grip Stiff Leg Deadlift is rarely performed by anyone at all. However, after having thoroughly mastered the regular Stiff Leg Deadlift with a Clean grip the Snatch Grip version is an excellent progression. This version will not be as strong as the Clean grip version but it can provide very useful strength development especially if you are seriously interested in either:
Gaining strength on the Snatch Grip Stiff Leg Deadlift can significantly increase your Snatch by increasing your strength in the Power Position while holding a bar in a Snatch grip. Strengthening the Stiff Leg Deadlift with the traditional Clean grip will still strengthen your strength in the Power Position overall but the carryover won't be complete because of the difference in grip width and the consequent difference in grip angle, trap activation, shoulder joint angle, hip and torso leverage, etc. These differences make it worthwhile to perform the Snatch Grip Stiff Leg Deadlift as well as the regular Clean grip version.
If you are interested in developing overall functional bodyweight strength and the ability to be strong and versatile in a variety of situations and positions then the Snatch Grip Stiff Leg Deadlift is crucial to the full development of that potential. Moving furniture is a prime example of a functional use for the Snatch Grip. There are plenty of coffee tables, couches, dining tables, desks, etc that are wide and require you to grip them with a wide grip that is almost identical to the Snatch grip. If you have trained and practiced this motion in the gym then your ability to be strong and perform well in these common real life situations will be greatly improved.
The actual technique for the Snatch Grip Stiff Leg Deadlift is identical to the Clean Grip Stiff Leg Deadlift except that the grip you will utilize is the Snatch width grip rather than the Clean width grip. There is literally no other difference in technique. The only difference is that it will affect your muscles differently and consequently broaden your versatility and your full embodiment of real life functional strength.
On this version of the Stiff Leg Deadlift you can either use the over/under grip (as you would on a Clean Grip Stiff Leg Deadlift or a regular Deadlift from the floor) or you can even use wrist straps. In general we do not recommend the use of wrist straps but when using the Snatch grip, the hands tend to be very weak and this may result in not being able to utilize appropriate weights for the exercise. For this reason, on this particular exercise, the use of wrist straps can be a very useful strategy.
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
- Olympic Weightifting (Snatches, Cleans, Jerks, etc) and you want to improve your performance in them
- Developing truly functional bodyweight strength and overall functionality, balance, and strength in a variety of body positions and grip widths
Gaining strength on the Snatch Grip Stiff Leg Deadlift can significantly increase your Snatch by increasing your strength in the Power Position while holding a bar in a Snatch grip. Strengthening the Stiff Leg Deadlift with the traditional Clean grip will still strengthen your strength in the Power Position overall but the carryover won't be complete because of the difference in grip width and the consequent difference in grip angle, trap activation, shoulder joint angle, hip and torso leverage, etc. These differences make it worthwhile to perform the Snatch Grip Stiff Leg Deadlift as well as the regular Clean grip version.
If you are interested in developing overall functional bodyweight strength and the ability to be strong and versatile in a variety of situations and positions then the Snatch Grip Stiff Leg Deadlift is crucial to the full development of that potential. Moving furniture is a prime example of a functional use for the Snatch Grip. There are plenty of coffee tables, couches, dining tables, desks, etc that are wide and require you to grip them with a wide grip that is almost identical to the Snatch grip. If you have trained and practiced this motion in the gym then your ability to be strong and perform well in these common real life situations will be greatly improved.
The actual technique for the Snatch Grip Stiff Leg Deadlift is identical to the Clean Grip Stiff Leg Deadlift except that the grip you will utilize is the Snatch width grip rather than the Clean width grip. There is literally no other difference in technique. The only difference is that it will affect your muscles differently and consequently broaden your versatility and your full embodiment of real life functional strength.
On this version of the Stiff Leg Deadlift you can either use the over/under grip (as you would on a Clean Grip Stiff Leg Deadlift or a regular Deadlift from the floor) or you can even use wrist straps. In general we do not recommend the use of wrist straps but when using the Snatch grip, the hands tend to be very weak and this may result in not being able to utilize appropriate weights for the exercise. For this reason, on this particular exercise, the use of wrist straps can be a very useful strategy.
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