Just getting back into these and loving them. Often referred to as the "Snatch-Grip Deadlift", i.e. a deadlift with the same grip-width you'd use for an Olympic Snatch.
I don't go as wide as that, but the wider you go, the more the lift differs from deadlifts - and in a good way.
Charles Poliquin named them as his "If-you-could-only-do-one-exercise" exercise.
Benefits:
Similar to a normal deadlift, but:
-More glutes and hams
-More mid and upper back
-A little more quads
-Less lower back
-You'll be lifting less than you can deadlift
-Less taxing overall on your CNS - you can do them more frequently, and do more volume
They're now my primary barbell lift for the meanwhile.
They feel better on the lower back than deads, more of a whole-body lift, quicker to recover from, and I love the upper back stimulation (so sore the day after).
I really believe wide-grip deads are way more than just an assistant lift.
They are ideal as a "minimal effective dose" lift - e.g. ONE big lift for strength and size, for those who don't really care about putting up powerlifting numbers or squatting five plates, etc.
Form:
https://www.t-nation.com/workouts/snatch-grip-deadlift
Very simple lift.
Basically it's a normal deadlift, but with hips starting a little lower and hands gripping the bar wider apart. Keep that chest up, push through the ground, hold on and stand up straight.
I prefer wide, but not quite snatch-grip - a little easier on the wrists, and doable double-overhand or hook grip, without straps.
If you try them, let me know how you go!
I don't go as wide as that, but the wider you go, the more the lift differs from deadlifts - and in a good way.
Charles Poliquin named them as his "If-you-could-only-do-one-exercise" exercise.
Benefits:
Similar to a normal deadlift, but:
-More glutes and hams
-More mid and upper back
-A little more quads
-Less lower back
-You'll be lifting less than you can deadlift
-Less taxing overall on your CNS - you can do them more frequently, and do more volume
They're now my primary barbell lift for the meanwhile.
They feel better on the lower back than deads, more of a whole-body lift, quicker to recover from, and I love the upper back stimulation (so sore the day after).
I really believe wide-grip deads are way more than just an assistant lift.
They are ideal as a "minimal effective dose" lift - e.g. ONE big lift for strength and size, for those who don't really care about putting up powerlifting numbers or squatting five plates, etc.
Form:
https://www.t-nation.com/workouts/snatch-grip-deadlift
Very simple lift.
Basically it's a normal deadlift, but with hips starting a little lower and hands gripping the bar wider apart. Keep that chest up, push through the ground, hold on and stand up straight.
I prefer wide, but not quite snatch-grip - a little easier on the wrists, and doable double-overhand or hook grip, without straps.
If you try them, let me know how you go!
