Snatch-Grip Romanian Deadlift — Romanian Deadlift Variation
Advanced
The snatch-grip RDL combines a wide Olympic-style grip with the hip hinge pattern. The wide grip forces a deeper torso angle and recruits the upper back, traps, and lats significantly more than a conventional-width RDL.
Best for: Combined posterior chain and upper back development
How It Differs from Romanian Deadlift
Uses a very wide (snatch-width) grip that forces the torso lower and dramatically increases upper back and trap engagement. The wider grip also lengthens the effective range of motion.
How to Perform
- Take a wide overhand grip on the bar (index fingers near the collars or snatch-width markings).
- Stand with feet hip-width apart, bar against your thighs.
- Hinge at the hips, keeping your back flat and lats tight as the bar travels down your legs.
- Lower until you feel a strong hamstring stretch, then drive your hips forward to return.
Equipment & Muscles
Barbell|HamstringsUpper BackGlutesLower BackTraps
Pros
- + Incredible upper back and trap engagement
- + Longer effective range of motion
- + Builds grip strength
Cons
- - Grip is the limiting factor for many
- - Requires good shoulder mobility
- - Significantly more fatiguing than standard RDL