Exercise Library
Snatch-Grip Romanian Deadlift (RDL)
AKA Snatch-Grip RDL
AKA Snatch-Grip RDL
Stand in your snatch or clean pulling stance with a snatch grip on the bar. Set your back in the same extension you use to pull the snatch and clean and brace your trunk forcefully.
Hinge at the hip while bending the knees very slightly to bring the bar as far down the legs as possible without losing any back extension. Actively keep the bar as close to the legs as possible.
Stay balanced evenly over the whole foot rather than pushing the hips back more than necessary and shifting to the heels. This will limit how much weight you can handle, but it will make the exercise more effective by increasing the force on the hips and back while reinforcing the balance we want in the snatch and clean, as well as strengthening the back and shoulders’ ability to keep the bar close to the body.
Stay braced tightly so as you change directions at the bottom, you don’t allow any softening of the back extension.
If you’re mobile enough to get the plates to the floor with perfect back extension, still stop just short of touching—the changing of direction without compromising back extension is an important element of the exercise.
Purpose
The snatch-grip RDL strengthens isometric back extension along with the glutes and hamstrings. It also 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. It’s used to support stronger pulling for the snatch and clean, but of course is more specific to the snatch, and will directly improve the upper body’s ability to guide the bar up close to the legs in a pull during a snatch. The wider grip also allows a greater range of motion before the plates reach the floor.
Programming
Sets of 3-8 reps are most common. Weights usually start around 40% of the lifter’s best back squat and often be very heavy, sometimes as much as 70% of the back squat.
Variations
The snatch-grip RDL 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.
Hinge at the hip while bending the knees very slightly to bring the bar as far down the legs as possible without losing any back extension. Actively keep the bar as close to the legs as possible.
Stay balanced evenly over the whole foot rather than pushing the hips back more than necessary and shifting to the heels. This will limit how much weight you can handle, but it will make the exercise more effective by increasing the force on the hips and back while reinforcing the balance we want in the snatch and clean, as well as strengthening the back and shoulders’ ability to keep the bar close to the body.
Stay braced tightly so as you change directions at the bottom, you don’t allow any softening of the back extension.
If you’re mobile enough to get the plates to the floor with perfect back extension, still stop just short of touching—the changing of direction without compromising back extension is an important element of the exercise.
The snatch-grip RDL strengthens isometric back extension along with the glutes and hamstrings. It also 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. It’s used to support stronger pulling for the snatch and clean, but of course is more specific to the snatch, and will directly improve the upper body’s ability to guide the bar up close to the legs in a pull during a snatch. The wider grip also allows a greater range of motion before the plates reach the floor.
Programming
Sets of 3-8 reps are most common. Weights usually start around 40% of the lifter’s best back squat and often be very heavy, sometimes as much as 70% of the back squat.
Variations
The snatch-grip RDL 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.
