10 Best Snatch Deadlift Alternatives for Hamstring Strength

The Snatch Deadlift is done standing with a barbell. Ranked closest by our scoring: the Clean Deadlift, the Reverse Band Sumo Deadlift and the Reverse Band Deadlift. Two harder versions, the Clean and the Power Clean, are listed below as progressions rather than swaps.

Snatch Deadlift

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Snatch Deadlift

The steps for the Snatch Deadlift itself, so you can judge how close each substitute below really is.

Hamstrings, with forearms, glutes, hamstrings, lower back, quadriceps, traps · Barbell · Advanced · Compound

  1. The snatch deadlift strengthens the first pull of the snatch. Begin with a wide snatch grip with the barbell placed on the platform. The feet should be directly under the hips, with the feet turned out. Squat down to the bar, keeping the back in absolute extension with the head facing forward.
  2. Initiate the movement by driving through the heels, raising the hips. The back angle should remain the same until the bar passes the knees.
  3. At that point, drive your hips through the bar as you lay back. Return the bar to the platform by reversing the motion.

The 10 Best Snatch Deadlift Alternatives

10 substitutes, ranked by how closely each one matches the Snatch Deadlift on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Clean Deadlift

    1. Clean Deadlift

    96% match

    Hamstrings · Intermediate · Compound

    Pick this when you want an easier version that still works the hamstrings.

    • Barbell
    How to perform it
    1. Begin standing with a barbell close to your shins. Your feet should be directly under your hips with your feet turned out slightly. Grip the bar with a double overhand grip or hook grip, about shoulder width apart. Squat down to the bar. Your spine should be in full extension, with a back angle that places your shoulders in front of the bar and your back as vertical as possible.
    2. Begin by driving through the floor through the front of your heels. As the bar travels upward, maintain a constant back angle. Flare your knees out to the side to help keep them out of the bar's path.
    3. After the bar crosses the knees, complete the lift by driving the hips into the bar until your hips and knees are extended.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: deadlift hinge, the same as the Snatch Deadlift
    • Primary muscle: hamstrings, the same as the Snatch Deadlift
    • Equipment: free weights, the same as the Snatch Deadlift
    • Body position: standing, the same as the Snatch Deadlift
  2. Reverse Band Sumo Deadlift

    2. Reverse Band Sumo Deadlift

    96% match

    Hamstrings · Advanced · Compound

    It uses the same equipment and still works the hamstrings.

    • Barbell
    How to perform it
    1. Begin with a bar loaded on the floor inside of a power rack. Attach bands to the top of the rack, using either pegs or the frame itself. Attach the other end to the barbell.
    2. Approach the bar so that the bar intersects the middle of the feet. The feet should be set very wide, near the collars. Bend at the hips to grip the bar. The arms should be directly below the shoulders, inside the legs, and you can use a pronated grip, a mixed grip, or hook grip. Relax the shoulders, which in effect lengthens your arms.
    3. Take a breath, and then lower your hips, looking forward with your head with your chest up. Drive through the floor, spreading your feet apart, with your weight on the back half of your feet. Extend through the hips and knees.
    4. As the bar passes through the knees, lean back and drive the hips into the bar, pulling your shoulder blades together.
    5. Return the weight to the ground by bending at the hips and controlling the weight on the way down.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Movement: deadlift hinge, the same as the Snatch Deadlift
    • Primary muscle: hamstrings, the same as the Snatch Deadlift
    • Equipment: free weights, the same as the Snatch Deadlift
  7. Clean

    Progression

    7. Clean

    93% match

    Hamstrings · Advanced · Compound

    Pick this when you want a harder version that still works the hamstrings.

    • Barbell
    How to perform it
    1. With a barbell on the floor close to the shins, take an overhand (or hook) grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position.
    2. Begin the first pull by driving through the heels, extending your knees. Your back angle should stay the same, and your arms should remain straight. Move the weight with control as you continue to above the knees.
    3. Next comes the second pull, the main source of acceleration for the clean. As the bar approaches the mid-thigh position, begin extending through the hips. In a jumping motion, accelerate by extending the hips, knees, and ankles, using speed to move the bar upward. There should be no need to actively pull through the arms to accelerate the weight; at the end of the second pull, the body should be fully extended, leaning slightly back, with the arms still extended.
    4. As full extension is achieved, transition into the third pull by aggressively shrugging and flexing the arms with the elbows up and out. At peak extension, aggressively pull yourself down, rotating your elbows under the bar as you do so. Receive the bar in a front squat position, the depth of which is dependent upon the height of the bar at the end of the third pull. The bar should be racked onto the protracted shoulders, lightly touching the throat with the hands relaxed. Continue to descend to the bottom squat position, which will help in the recovery.
    5. Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: hamstrings, the same as the Snatch Deadlift
    • Equipment: free weights, the same as the Snatch Deadlift

Snatch Deadlift FAQ

What muscles does Snatch Deadlift work?

The snatch deadlift emphasizes the hamstrings and glutes through a strong hip hinge, with secondary activation of the erector spinae and upper traps to stabilize the torso and bar. The quads assist on the initial pull depending on starting knee angle and stance.

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