If you’re familiar with me, you know I’m a huge fan of snatch grip deadlifts…assuming you’re ready and prepared to make use of them. They’re a great “light” (from an organism standpoint) alternate to something like a conventional deadlift, and they hit more of the hamstrings, glutes, and upper back. I credit a lot of my [...]
If you're familiar with me, you know I'm a huge fan of snatch grip deadlifts…assuming you're ready and prepared to make use of them. They're a great “light” (from an organism standpoint) alternate to something like a conventional deadlift, and they hit more of the hamstrings, glutes, and upper back. I credit a lot of my own physique development to them.
But one of their downsides: you almost always have to use straps when you do them. (Well, I guess you don't have to, but I would. No mixed grip either. It's really hook grip, straps, or bust.) Because I'm OCD about getting some grip work in, I can't justify replacing all pulls from the floor with snatch grip work.
What I did do though was widen my conventional deadlift grip. It's not quite conventional-narrow, nor is it quite snatch-wide. It's at that sweet spot of width, but also not too far to make gripping the bar impossible.
Aside from training more upper back (from the wider grip), but it also increases the range of motion of the pull. Usually, when using this grip, I'll be able to hit my glutes and legs a lot more than in a conventional deadlift. Since I want the deadlift to be more of a leg exercise, this is a win win. (Most people that pull conventionally end up making it more of a back exercise.)
The video linked up above shows the width I use. Keep in mind, I'm 6'4″. I'm using straps in the video because it's a longer set of Olympic style Romainan deadlifts, but if I were doing lower rep “conventional” style, I wouldn't be using straps.
May the gains be with you.
(And yes, that's my new slogan.)