Snatch Grip Deadlift
Increase weight ea set
Video courtesy of Untamed Strength.
Our third time hitting Snatch Grip Deadlifts this cycle. Lower reps than last time, so go heavier! Again, this is great for building a strong upper back as well as adding to our overall back strength (important for conventional deadlift improvement, and just making your back better for whatever the world throws at it). Due to the arms being out wider, you will have to squat down deeper than you would for a conventional deadlift.
Set up and execution – Feet at hip width, toes slight pointed outward (allows knees to push outward rather than forward). Grab the bar in a snatch grip (hook grip the fingers), use straps if you want. Shoulder blades should be over the barbell. Engage the lats and chest up. Drive the feet through the floor as you stand. Make sure you pull the bar into your body. Stand all the way up, no need to overextend the back, but make sure the hips are locked out. Don’t go touch-and-go with these. Stop completely at the bottom and reset your hips every rep
In 3 Min, complete…
10 Chest to Bar Pull Ups
10 Alt DB Snatch (50/35)
Max Box Jumps (24/20)
Rest 1 Min
Repeat 4 times
Score = Total Box Jumps
|So, there will be a total of 4 three-minute rounds. The pull ups and DB snatches are essentially your buy-in each round. Remember, your score is total box jumps.|
Chest to Bar -> Chin above pull ups -> Buddha Pull Ups
DB weight -> 35/25 -> 25/20 -> as needed
Box height -> 20/16 -> as needed