Grip strength is one of the most underrated components of training. Without good grip strength, your lifts such as deadlifts, pull ups and rows won’t be as strong as they could be.

But how do you improve your grip strength?

One way to do so is by incorporating different grip styles into your workouts. The snatch grip is a wide hand placement technique primarily used in Olympic Weightlifting, especially during the snatch exercise.

What is a Snatch Grip?

The snatch grip involves placing your hands significantly wider apart on the Barbell compared to a conventional grip. Usually, your arms are fully extended wide on the bar. Because this is an unnatural position, many people find this more difficult than a regular grip and therefore is usually performed by intermediate/advanced gym goers.

What Exercises Use a Snatch Grip?

A snatch grip can be used for a variety of exercises in weightlifting, strength training, and functional fitness. Here are some exercises where you can utilise a snatch grip:

Overhead Squat

In this squat variation, you hold the barbell overhead with a snatch grip while performing a deep squat. The wide overhead position is a weak spot for many people and challenges your shoulder stability and mobility.

Deadlift

The wide grip on a snatch grip deadlift requires more lat activation than a conventional grip. As a result, this is a useful exercise to perform if you’re looking to improve activation in your upper/mid back muscles.

Pull Ups and Lat Pulldowns

In the context of bodyweight exercises or cable machines, you can use a snatch grip for pull-ups and lat pulldowns. Whilst a close grip places more emphasis on the biceps muscles, this variation targets the traps and lats and is a great way to fatigue the posterior chain muscles.

Bent Over Rows

Incorporating a snatch grip into barbell bent-over rows places greater emphasis on the upper back and rear deltoids. The snatch grip variation makes this exercise more challenging, so be sure to begin with a lighter load than a traditional bent over row.

Rack Pulls

In this deadlift variation, you set up the barbell on a Power Rack at knee height and perform deadlifts with a snatch grip. It targets the upper back and traps.

When incorporating a snatch grip into these exercises, it's essential to start with a manageable weight and focus on proper form and technique. The snatch grip increases the range of motion and can be more demanding, so it's crucial to build strength and mobility gradually to avoid injury.

Benefits of Using a Snatch Grip

Enhanced Shoulder Mobility

Snatch grip exercises force the shoulders to work through a greater range of motion, improving shoulder mobility and flexibility. This can be particularly beneficial for individuals with tight shoulders or posture issues.

Greater Muscle Activation

A snatch grip places a higher demand on the upper back, traps, and rear deltoids. This can lead to improved muscle activation and development in these areas.

Improved Grip Strength

The wider grip challenges your grip strength significantly more than a standard grip, which can be advantageous for athletes and lifters looking to develop a strong grip for various activities.

Variation and Progression

Incorporating snatch grip exercises into your routine can provide variety and new challenges, preventing plateaus in your training progress.

When making changes to your programme, they don’t need to be big to make an impact. Small shifts such as moving from a conventional grip to a snatch grip can make a huge difference and might be all you need to progress in your training.

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Tags: Equipment > Bars and Weight Plates ; Exercise Type > Strength