I view the snatch grip deadlift as closer to a squat, and more easily recovered from than an actual conventional deadlift.
While I have pulled high frequency before conventional the snatch grip deadlift I can do daily indefinitely without issue.
As I said (at least for my build) I can do it daily. It’s very similar CNS wise to a squat, meaning I’m built for this.
Generally it’s within 10% of my conventional pull. (Same as stiff leg deadlifts, even with small deficit, likely due just to how I’m built.)
Straps are the only accommodation away from raw here. You can’t mix grip a snatch grip.
It’s the one pull variation where I actually feel my legs fire in breaking the weight off the floor, and it’s honestly the #1 lift for getting my lats sore.
The bar is either going to lockout or it’s dead on the floor, no midway knee height failure like in my conventional deadlifts. Whatever weak point I have in conventional, I bypass it by going low into the snatch grip.
Likely I’ll start doing it frequently again. My pull being down is pissing me off, and I’d forgotten that there are variations that build strength for me very well.
Picture this (as my heavy, not stupid high volume) pull focus day:
- Olympic lifts- moderate weights, no failures.
- Snatch Grip Deadlift-moderate to heavy, any rep range.
- Shrug- cheat form, strapped, either normal or snatch grip (Kaz shrugs) going slightly crazy.
- Some Row, Chin, or Pulldown
- Abs+Lower Back
- (And as usual a small amount of legs+push to make it full body.)
I like how this sounds, and when you like how it sounds generally you’ll do it.
Pull gains time!
-J
P.S. This was today’s session (yesterday snatch grip deadlifting 365×10 was inspiration for this post):
- Power Clean 3×135,165,195. 3×3 225
- Snatch Grip Deadlifts- 1×315,1xfail 365 (raw), strapped 1×365,4×415,1×465
- Snatch Grip Shrugs-5×315,405. 30×495
- Lat Pulls + Pushdowns Superset
- Leg Raises (on chin/dip/ab tower) + 45° Hyper Superset 3×15 each unweighted.
- Westside Inverse Curl 1×10 w 135lb on machine for assistance.
Notes: Solid session. The 465 pull was very ugly though. Keep setting rep PRs and volume PRs on this movement. Don’t go past 435 for a while. I need to do more cardio. Jump rope is easy enough to start and/or end with.
I like volume, and I like frequency. I’m built for some movements physically and mentally like the snatch grip deadlift.