Wednesday, January 27, 2010

Snatch Grip Deadlift Workout

Tonight I'll be filming the TT Adrenaline program and TT Transformation program.

The Transformation workout includes the Snatch-Grip Deadlift, an exercise that I've switched to for the next 4 weeks in my own program...the difference is simply in the grip you take on the bar, going about 6 inches wider than shoulder width apart.

Here's a good definition I found on the site, Straight to the Bar:

"This is a deadlift performed with the same grip as Olympic lifters use for the Snatch. The grip is wide and overhand (both hands), which shifts the emphasis slightly to the upper back (one of the reasons Olympic lifters always seem to have large traps); although the usual players still get a good going over.

To determine the appropriate grip width, stand with your arms out to the sides. The distance between the elbows is the same as the desired distance between the first/second fingers on each hand (in my case, that puts the ring fingers on the rings). The wide grip increases the distance the bar has to move; it also reduces the amount of weight which can be lifted. Start a little lighter than for a conventional deadlift."

It also weakens your grip, another reason you'll be able to lift less weight - at least it does for me.

And ladies, you'll like this deadlift because it really works your butt, especially if you do what I did in my workout today and started with repeated squat jumps...

1) Repeated Squat Jumps - 3x8

2) Snatch-Grip Deadlift - 3x5

3A) Rack Pull - 3x8
3B) Side Plank with Leg Raise - 3x10

4A) Back Extension - 3x8
4B) DB Shrug - 2x15

This workout lasted only 35 minutes. Very quick.

Today's TT Facebook Motivation Quote

"Put down your goals in writing - carry the biggest ones with you in your pocket to remind you of the right path at all times (I do this). Put down your workouts on paper so you know what to do when you go to the gym. Write down everything you eat - relying on your memory will fail you. Review this information frequently to keep you on track."

Stay strong,

Craig Ballantyne, CSCS, MS
Author, TT Adrenaline

PS - The other day someone asked me about the 300 workout...

They thought I created it and trained the actors from the movie...


So I want to clear up a few misconceptions about the read them,
you'll need to:

Click here to read the TT Facebook Fanpage


Jassi said...

Does the Trap bar deadlift has the same benefits as the straight bar? I dont know what else to ask about it except that you as expert can compare them

Craig Ballantyne, CSCS, MS said...

The trap bar is a good tool. You'll get great results.

Anonymous said...

Craig - Pretend you were on a deserted island for a month and had to put together a 4 week program. You had a set of 20 lb and a set of 35 lb DBs. YOu could use a tree branch for pullups, so you had that, but that's about it for equipment. Let's say you wanted to not just stay fit, but add a little muscle. What would you do?

Craig Ballantyne, CSCS, MS said...

Ron, i would the TT DB Mass at Home program.