Snatch Grip Block Pull Deadlift 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Hamstrings
Secondary Targets
Abs, Adductors, Calves, Forearms, Glutes, Lats, Lower Back, Quads, Traps, Upper Back
Execution
Compound
Force Type
Hinge (Bilateral)
Required Equipment
Barbell
Fitness Level
Advanced
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Snatch Grip Block Pull Deadlift is a variation of the conventional deadlift that emphasizes the hamstrings while engaging several other muscle groups. It involves pulling a barbell from a raised platform (blocks), using a wide snatch grip. This exercise primarily targets the hamstrings but also activates the glutes, quads, lower back, traps, and upper back. Additionally, the abs, adductors, calves, forearms, and lats play secondary roles in stabilizing and assisting with the movement. The wide grip forces greater activation of the upper back and traps, making this a full-body exercise that improves strength, posture, and power.
How to Perform
Set up the barbell on blocks or risers, ensuring it is elevated to a comfortable height.
Stand with your feet about hip-width apart, positioning the bar directly above your shoelaces.
Push your hips back and hinge at the hips, lowering your torso until it is nearly parallel to the floor.
Reach down and grip the bar with both hands using a wide snatch grip, keeping your arms straight.
Take a deep breath and slightly pull the bar upward, while simultaneously allowing your hips to drop. This action, known as "pulling the slack out of the bar," prepares your body for the lift.
Engage your lats by imagining you're squeezing oranges under your armpits, and ensure your armpits are aligned directly over the bar.
Focus on driving through your entire foot as you push the floor away, initiating the lift with strong leg and hip extension.
Maintain a straight bar path as you extend your knees and hips, keeping the movement controlled.
Once your hips are fully extended, reverse the motion by pushing your hips back and hinging forward, lowering the bar back toward the blocks.
Carefully reset your position, ensuring proper alignment before starting the next repetition. Repeat for the desired number of reps, maintaining form throughout the set.
Tips
Using blocks allows you to focus on the upper half of the movement, as the shorter range of motion enables you to overload the top portion of the lift.
Keep the crease of your armpit directly over the bar, with your weight centered on the midfoot. This alignment helps ensure the bar travels in a straight line during the lift.
As the weight increases, consider using lifting straps due to the wide grip, which may become challenging to maintain.
The deadlift is a hinge movement, not a squat. Avoid setting your hips too low, as this can put you in a disadvantageous position and hinder your ability to lift heavy weights.
To prevent the bar from drifting away from your body, focus on engaging your lats. Visualize squeezing oranges under your armpits, pulling your shoulder blades down, or imagining you're performing a straight-arm pulldown.
Your hips should be positioned lower than your shoulders, and you should be able to see the logo on your shirt before initiating the lift (this is often referred to as "chest up"). This is typically achieved when the lats are properly engaged.
Neck position can vary based on individual preference. Some lifters find it helpful to maintain a neutral neck position by tucking the chin, while others prefer to look slightly up. Experiment to see which position works best for your body type.
A vertical shin position is ideal, but this depends on your individual limb length and spinal alignment. Find what works best for you by experimenting with different angles.
Your toe angle is also a personal choice, depending on your hip anatomy. Try different positions (slightly in, out, or neutral) to find the most comfortable and effective stance for you.
Avoid retracting your shoulder blades, as this is inefficient and shortens the arms, making the range of motion unnecessarily longer.
Ensure your thumbs are wrapped around the bar, avoiding a false grip. Squeeze the bar as tightly as possible to maximize grip strength and stability.
While scraping your shins isn't essential, it may happen more frequently in sumo deadlifts. If your armpits are positioned correctly, the bar should travel vertically, and your shins will naturally clear as your knees extend.
Focus on driving through the whole foot, not just the heels. To effectively engage your quads at the start of the lift, ensure you have contact with the big toe, little toe, and heel.
Keep your elbows locked throughout the lift. While you don’t need to actively flex your triceps, ensure your elbows don’t bend, as this can increase the risk of a bicep injury under heavy loads.
Experienced lifters may not need to focus on "pulling the slack out of the bar" as much, but it is a crucial concept for beginners to master to ensure a strong and controlled lift.
For single repetitions, it’s easier to drop the bar from the top position, as this reduces eccentric loading on the spine. However, for multiple reps, control the descent to avoid excessive strain on the spinal erectors.
Make sure your knees are aligned with your feet. If your feet are set too wide, you may experience two issues: your knees will collapse inward (valgus), or you’ll need to widen your grip, which increases the range of motion and reduces efficiency.
How Not to Perform
Avoid Setting Hips Too Low
Setting your hips too low turns the movement into a squat rather than a hinge, reducing the focus on the hamstrings and glutes. This increases the risk of injury by forcing your knees to work too much and compromising your form. Keep your hips higher to maintain the proper hinge motion.
Don’t Round Your Back
Rounding your lower back places unnecessary strain on your spine, leading to potential injuries. Ensure that your back is straight, and engage your lats to stabilize your torso throughout the lift.
Avoid Jerking the Bar
Jerking the bar off the blocks wastes energy and can throw off your rhythm. Instead, focus on a controlled lift, gradually pulling the bar upward without excessive force.
Don’t Let the Bar Drift Away from Your Body
Allowing the bar to move away from your body shifts the load away from your target muscles and places unnecessary stress on your lower back. Keep the bar as close to your shins and thighs as possible throughout the lift.
Avoid Using a False Grip
A false grip (thumb not wrapped around the bar) reduces your grip strength and control, making the lift less stable. Always wrap your thumbs around the bar and maintain a secure grip to maximize control and power.
Don’t Overextend the Neck
Overextending your neck or looking too far up can lead to neck strain and disrupt the alignment of your spine. Keep a neutral neck position or slightly tuck your chin to maintain spinal alignment.
Don’t Allow the Knees to Collapse Inward
Allowing your knees to cave in (valgus) shifts the focus away from the hamstrings and glutes, potentially causing knee strain. Ensure your knees track over your toes and remain aligned with your feet.
Avoid Lifting with Momentum
Lifting with momentum rather than controlled force leads to wasted energy and reduces the effectiveness of the exercise. Focus on initiating the lift with strong leg drive, using your hips and hamstrings to generate force.
Don’t Keep Weight on Your Heels
Focusing solely on the heels can limit the engagement of your quads and slow you down off the floor. Make sure to drive through the entire foot, ensuring contact with the big toe, little toe, and heel for optimal power.
Don’t Retract Your Shoulder Blades
Retracting your shoulder blades shortens the arms, making the range of motion unnecessarily long and inefficient. Keep your lats engaged without over-retracting the shoulder blades to maintain an effective bar path.
Avoid Overextending at the Top
Overextending at the top of the lift (arching the back excessively) can lead to lower back strain. Lock out the hips by fully extending the legs and hips, but keep your spine neutral to prevent unnecessary pressure on your lower back.
Don’t Rush the Descent
Dropping the bar quickly after reaching lockout can lead to control loss and increased eccentric load on your back. Lower the bar slowly and under control to avoid unnecessary strain on your spinal erectors and maintain muscle engagement.
Avoid Grip Fatigue
As the weight increases, your grip may start to fatigue. Using straps when necessary can help maintain a strong grip, preventing energy loss from grip failure and allowing you to focus on the primary muscle targets.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
