Hack Squats - 175lbs* - 8x8
Snatch Grip Romanian DLs* - 8x8 @ 175lbs*
Seated Calf Raises - 160lbs* - 8x8
*Superset All
Cash Out: 1 Leg RDL - 3x5 @ 53lbs
The Snatch Grip Romanian Deadlift
Few movements can strengthen the lats, hips, hamstrings, and mind like snatch grip Romanian deadlifts. Great lifters, such as Dmitry Klokov, have been seen performing movements like the snatch grip Romanian deadlift to maximize strength development in later stages of progression.
The snatch grip Romanian deadlift is performed exactly like a standard Romanian deadlift, with the only exception in that the lifter assumes the standard snatch grip width on the barbell. For added difficulty, lifters could take an even wider (1-2 inches more) than normal grip, as I have done for both snatch and clean pulling variations to really increase back and hip strength. Weightlifting straps are optional, however I find that using them allows me to really emphasize back, hip, and hamstring strength as grip isn’t such a limiting factor. Some coaches and athletes may feel wrist straps are not necessary, but to each their own (all I know is performing sets at 140-180kg for 1-5 reps does nasty things to the hands).
The snatch grip Romanian deadlift stresses all the same muscle groups that a standard Romanian deadlift does, while also taking back (both width and thickness of the lats and traps) and grip strength to a whole new level.
• Latissimus Dorsi (back)
• Trapezius (traps)
• Scapulae and Rhomboids
• Erectors (lower back)
• Gluteal Muscles
• Hamstrings
• Forearms (grip)
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