Snatch-Grip Behind-the-Neck Press

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 3 to 6 reps with 2 to 3 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 8 to 12 reps with 60 to 120 seconds of rest.

Execution and technique cues

• Rest the bar on your traps, grip it with a wide snatch grip, and stand with feet hip-width-apart.
• Brace your core, squeeze your glutes, and tuck your elbows directly under the bar.
• Press the bar vertically overhead, moving your head slightly forward as the bar clears your head.
• Lock your elbows out at the top, directly over the base of the neck, and lower the bar under control.

Common mistakes

• The bar is pushed forward instead of vertically, straining the shoulder joints.
• Leg drive is used to lift the weight, transforming the press into a push press.
• The upper back rounds and the head juts forward excessively during the press.

Frequently asked questions

Is behind-the-neck pressing safe for the shoulders?

It is safe if you have sufficient shoulder external rotation mobility and start with light weights to avoid excessive strain.

Should I perform this exercise standing or seated?

Standing is standard as it integrates core stability, but seated can be used to focus purely on shoulder strength.

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