Exercise Library
Snatch-Grip Stiff-Legged Deadlift (SLDL)






The snatch-grip stiff-legged deadlift is simply a wider grip variation of the SLDL that allows greater range of motion and changes the demand on the back and shoulders in keeping the bar close to the body.  
 
 
Execution
 
With your feet in the pulling position and holding the bar in a snatch grip, set your back tightly in a complete arch. Hinge at the hips as far as you can without losing any arch in your back, unlocking the knees as you hinge, allowing them to remain slightly bent until you return to standing vertically, straightening them as you straighten the hips. Keep the bar as close to the legs as possible without scraping throughout the motion.
 
 
Purpose
 
The snatch-grip stiff-legged deadlift serves the same purposes as the standard SLDL—it strengthens the back arch along with the glutes and hamstrings, and strengthens the lats and shoulders because of the effort to keep the bar close to the legs with the shoulders in front of the bar.  The snatch grip allows a greater range of motion for flexible athletes, but also changes the demand on the back and shoulders and how the bar interacts with the legs to be more suited for preparing for the snatch.
 
 
Programming
 
Sets of 3-6 reps are most common. Weights usually start around 50% of the lifter’s best back squat and may be far heavier.
 
 
Variations
 
The snatch-grip stiff-legged deadlift can be done with more bend in the knees to be able to handle more weight for increased back arch strengthening. It can also be done without lifting straps for more grip strength work, or standing on a box, plates or similar to allow greater range of motion for extremely flexible athletes.




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