Snatch Deadlift
Reps10 times
Calories burned36 kcal
LevelMedium
Changing duration and load is available in our application
The Snatch Deadlift is an exercise similar to the regular snatch, but with an enhanced first leg of the lift. Grab the barbell with a wide grip. The feet are on the line of the hips, the socks are turned outward. Perform a squat, back straight, arched at the waist, head up. Start moving up by lifting the bar in the plane of your feet, parallel to your torso. The back is not rounded. When the bar is above knee level, continue to lift the bar while leaning back slightly. Lower the boom down.
How to perform the exercise
10 times
36 kcal
Control your movement and do not rush.
01
Grip
Take a wide grip on the bar; feet at hip width with toes turned out.
02
Squat
Squat down: back straight, lower back arched and head up.
03
Lift
Begin the lift, keeping the bar over the plane of the feet, parallel to the torso; do not round the back.
04
Extension
Once the bar passes the knees, keep lifting with a slight backward lean.
05
Lowering
Lower the bar under control.
Variants
Beginner
Learn the movement with an empty bar.
Middle
Work with a moderate weight while controlling the back.
Professional
Increase the weight and the lifting speed.
Which muscles are working
Thighs and glutes
Benefits of the exercise
Strength
Develops back and hip strength.
Balance
Trains lifting coordination.
Simply
Teaches a straight back.
Contraindications
Acute pain in the lower back or shoulders.
Recent spinal injuries.
Medical prohibition of pulling loads.
Recommendations
Back
Do not round it.
Bar
Keep it close to the body.
Feet
Keep the bar over the plane of the feet.
