Exercise Comparison
Ball Leg Curl vs Snatch Deadlift
Side-by-Side
Muscle Analysis
Shared
Only in Ball Leg Curl
Only in Snatch Deadlift
Instructions
Ball Leg Curl
Begin on the floor laying on your back with your feet on top of the ball.
Position the ball so that when your legs are extended your ankles are on top of the ball. This will be your starting position.
Raise your hips off of the ground, keeping your weight on the shoulder blades and your feet.
Flex the knees, pulling the ball as close to you as you can, contracting the hamstrings.
After a brief pause, return to the starting position.
Snatch Deadlift
The snatch deadlift strengthens the first pull of the snatch. Begin with a wide snatch grip with the barbell placed on the platform. The feet should be directly under the hips, with the feet turned out. Squat down to the bar, keeping the back in absolute extension with the head facing forward.
Initiate the movement by driving through the heels, raising the hips. The back angle should remain the same until the bar passes the knees.
At that point, drive your hips through the bar as you lay back. Return the bar to the platform by reversing the motion.
Verdict
Both exercises target the hamstrings. Ball Leg Curl is a beginner exercise using exercise ball, while Snatch Deadlift is intermediate and uses barbell. Choose Ball Leg Curl if you're looking for a more accessible option, or Snatch Deadlift for a greater challenge. Snatch Deadlift is a compound movement working multiple joints, making it better for overall strength. Ball Leg Curl isolates the target muscle for focused development.