Snatch Grip Deadlift

[prop]

Just started to try these out, what percentage of my normal deadlift should i be able to lift with these?

Cheers

[ashley]

Everyone will have a different take on this since some find it harder than others, I ususally see around about 25 – 30% less weight being used on the snatch grip deadlift than the clean grip deadlift, but it is essentially trial and error, I have switched to a trap bar deadift for a few cycles of variation and first workout I was at 85% of my clean grip deadlift weight of the week before, ashley

[sthompson@getstrength.com]

I agree with Ash, I personally would be looking at about 40-50% less because of the terrible leverage it creates with my body type. Very underrated exercise.

Another great variation is the Snatch Grip Deadlift standing on a 50kg plate or 50mm Block.

Steve

[prop]

Along the same lines roughly what percentage of your max squat would be your max for a split squat, and what would it be for goodmornings. I read somewhere that dave tate said that a goodmorning should be around 60% of your max back squat. Has anyone found this accurate?

Cheers

[ashley]

Well that is a good question as with everyone there is some variations,
but I have found Dave Tate’s assessment to be high for most rugby
players although I have had a few that are 200kg back squatters who can
good morning 120kg, split squat I would put at around 60% of back squat,
cheers, ash

[prop]

thanks for the reply, just to clarify this is split squat both feet on floor apposed to the back foot elevated

Also, i’ve found that i can goodmorning alot more weight after having done heavy back/box squats. Has anybody else found this, is it due to the same principal of holding a weight larger than your max before doing a work set?

[ashley]

Hey there well a split squat is basically a static lunge position feet
split forward and back, whereas the Sprinters or Bulgarian Squat is with
the rear leg raised on a box, possibly the heavy box squats first have
acted as a neuro primer and you can work heavier on the good morning
because of a more arounsed neuro muscular activation, cheers,ash

[Author]

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