A wonderful powerful back exercise is the snatch grip deadlift. It is useful for several properties at once.
The snatch grip deadlift exercise itself came from weightlifting.
It teaches precisely the coordinated work of the muscles of the legs and back. Also allows you to improve the removal of the rod with classic traction.
It is used by strongers to strengthen the upper back, which is very important, for example, when carrying a heavy rocker arm or suitcases. Due to the large amplitude, it effectively pumps the muscles of the back of the thigh, buttocks and back extensors. at the starting position, the hips are in an uncomfortable position, so they have to be strongly strained. Due to the large trajectory of movement, the body is longer under load than with the classics, which will have a positive effect on improving results in it.
For bodybuilders, snatch grip deadlifts can be useful for pumping the muscles of the thighs and upper back, in particular the trapezius and rhomboids.
The power version is done after the main thrust from 3 to 5 times. Bodybuilding variation 8-10 reps.
Another point, this exercise is almost the only one that is suitable for healing a back injury for athletes with a relatively long training experience. Because due to well-developed core muscles, it is very difficult to get to the problem area. Also, snatch grip pull on straight legs is very useful for prevention.
You will need straps to complete. We decide on the grip, it should be of such a width that in the position when you straighten up, the neck reaches the line of the bend of the body. The position of the legs is exactly the same as with the classical thrust. Back arched, knees open. This will be the starting position.
We start the movement with a powerful movement emphasized from the legs. After passing the knees, the back is actively connected, the latissimus dorsi are tense, the shoulder blades are open and tense. The bar should slide over the legs along the entire length of the range of motion.
Two options are used: at the top, you can pause, and then return the bar to its original position, or do not fully straighten up and do not put the bar to constantly strain the long muscles. The second option is used more for muscle hypertrophy.
We lower the bar, pulling the pelvis back and leading the bar along the legs, do not hit the knees and do not take the bar away from us.
Remember that all traction is a pelvic movement, that is, the main movement is carried out in the hip joint. The back should be fixed in relation to the pelvis throughout the movement, up to the lowest point, that is, when the bar touches the floor.
Excessive working weight.
Not full range of motion.
An excellent basic exercise that can be included in your arsenal both when working on mass and strength,