Exercise Library
Snatch Push Press
AKA Snatch-grip push press, snatch-grip push press behind the neck
AKA Snatch-grip push press, snatch-grip push press behind the neck
The snatch push press is a basic strength exercise for the snatch overhead position, and can be valuable to teach and reinforce the proper position.
Stand with the barbell behind your neck with you snatch grip. If you hold the hook grip overhead in the snatch, use it here; if you release the hook in the snatch, don’t use the hook.
Squeeze the upper inside edges of the shoulder blades together tightly as they will be overhead, brace your trunk, and ensure even balance over the whole foot.
Dip at the knees and drive hard against the floor with the legs as you would for the jerk to accelerate and elevate the bar maximally. As the bar leaves the shoulders, press aggressively with the arms to keep the bar moving as fast as possible up into a forcefully locked-out overhead position. Hold a moment before lowering to the shoulders and resetting for the next rep.
Notes
Snatch pressing variations are normally done from behind the neck, so it’s unnecessary to specify behind the neck when prescribing them. All push presses should use maximal leg drive effort unless specifically reducing it for good reason.
Purpose
The snatch push press uses leg drive to move more weight into the overhead position and increase the strength development of the arms, shoulders and upper back for the snatch receiving position. It’s a good upper body exercise to strengthen the position, condition the hands and wrists for overhead work, and teach/reinforce the proper overhead position. It’s also commonly used to get the bar overhead for overhead squats, or in a complex with overhead squats or snatch balances.
Programming
The snatch push press should generally be done in sets of 2-5 reps. Typical weights will be 60-80% of the lifter’s best snatch; some lifters will handle significantly more, but caution should be used with very heavy snatch push presses because the position is someone precarious and grinding reps should be avoided. As a strength exercise, it should be placed toward the end of a workout. With lighter weights, it can be used before snatches as a warm-up for the shoulders, elbows and wrists or a primer for improving the overhead position.
Variations
Pauses in the overhead position and/or the bottom of the dip, typically of 2-3 seconds, can be added.
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Lowering the Bar
Overhead Position
Stand with the barbell behind your neck with you snatch grip. If you hold the hook grip overhead in the snatch, use it here; if you release the hook in the snatch, don’t use the hook.
Squeeze the upper inside edges of the shoulder blades together tightly as they will be overhead, brace your trunk, and ensure even balance over the whole foot.
Dip at the knees and drive hard against the floor with the legs as you would for the jerk to accelerate and elevate the bar maximally. As the bar leaves the shoulders, press aggressively with the arms to keep the bar moving as fast as possible up into a forcefully locked-out overhead position. Hold a moment before lowering to the shoulders and resetting for the next rep.
Notes
Snatch pressing variations are normally done from behind the neck, so it’s unnecessary to specify behind the neck when prescribing them. All push presses should use maximal leg drive effort unless specifically reducing it for good reason.
Purpose
The snatch push press uses leg drive to move more weight into the overhead position and increase the strength development of the arms, shoulders and upper back for the snatch receiving position. It’s a good upper body exercise to strengthen the position, condition the hands and wrists for overhead work, and teach/reinforce the proper overhead position. It’s also commonly used to get the bar overhead for overhead squats, or in a complex with overhead squats or snatch balances.
Programming
The snatch push press should generally be done in sets of 2-5 reps. Typical weights will be 60-80% of the lifter’s best snatch; some lifters will handle significantly more, but caution should be used with very heavy snatch push presses because the position is someone precarious and grinding reps should be avoided. As a strength exercise, it should be placed toward the end of a workout. With lighter weights, it can be used before snatches as a warm-up for the shoulders, elbows and wrists or a primer for improving the overhead position.
Variations
Pauses in the overhead position and/or the bottom of the dip, typically of 2-3 seconds, can be added.
See More
Lowering the Bar
Overhead Position
