Snatch-grip Romanian deadlift vs snatch deadlift
The snatch-grip romanian deadlift runs at 80–100% of your squat snatch and the snatch deadlift at 105–120%. Both train raw pulling strength and where the bar goes. Here they are moving next to each other, with everything snatchlike prescribes each one for.
Snatch-grip Romanian deadlift
Hips back with soft knees until the bar is past the knee, then stand.
From standing, hips back and knees soft until the bar is just past the knee, then stand. Builds the hamstrings that hold the back angle off the floor.
Watch for: The hips going back rather than the knees going forward, and the bar dragging down the thighs rather than hanging away from them.
Snatch deadlift
Slow, snatch grip, holding position the whole way up.
Slow, snatch grip, holding position the whole way. Builds the back that holds everything else together.
Watch for: The back angle holding from the floor to the knee, with the shoulders over the bar the whole way.
Each figure is the same six points the video read judges. The disc is the hands: the detector sees hands, not a barbell, so the bar is wherever the wrists are.
How heavy
The snatch deadlift is the heavier of the two: its whole band, 105–120%, sits above the snatch-grip romanian deadlift's 80–100%. Both are percentages of your squat snatch, and both are conventional coaching bands rather than anything measured here: where to start on a drill you have never done, before the bar tells you the rest.
In kilos for your snatch: the snatch-grip romanian deadlift · the snatch deadlift
What each one trains
| Both | Only the snatch-grip romanian deadlift | Only the snatch deadlift |
|---|---|---|
| raw pulling strength and where the bar goes | nothing the other does not | nothing the other does not |
The faults each one fixes
Jumping forward · the snatch deadlift
Push the floor straight down — weight through the middle of the foot, not the toes.
Ripping it off the floor · the snatch deadlift
Same speed to the knee, then explode — the floor is setup, not the lift.
Where the planner uses each
- The snatch-grip romanian deadlift is not in any of the sessions the planner writes. It is in the library for you or a coach to choose.
- The snatch deadlift: accessory at 90% of your snatch in a snatch session for when your technique is ahead of your legs.
Which one do you need?
That depends on what is capping your snatch, and that is a question your numbers answer. Put in three you already know — your snatch, and any of your power snatch, overhead squat and back squat — and snatchlike names the limiter and writes the session for it. A lift you have not tested is left out rather than guessed. Or film one snatch from the side: the pose model runs in this browser tab and the video never leaves your device.
Put in three numbers → Film one snatch →
More side by side
- Power snatch vs squat snatch
- Hang snatch, above the knee vs snatch from blocks (knee height)
- Snatch balance vs overhead squat
- Muscle snatch vs power snatch
- Snatch pull vs snatch high pull
- Hang snatch, above the knee vs hang snatch, below the knee
- Hang power snatch, above the knee vs hang snatch, above the knee
- Snatch deadlift vs snatch pull
- Drop snatch vs snatch balance
- Tall snatch vs muscle snatch
- Snatch balance vs heaving snatch balance