Snatch Push 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 barbell on your upper back and shoulders, gripping it with a wide snatch grip and keeping your elbows under the bar.
• Dip straight down by bending your knees slightly, keeping your torso perfectly upright.
• Drive forcefully through your legs to launch the bar off your shoulders, transitioning into an overhead press.
• Lock your elbows out completely with the bar positioned directly over the back of your head and hold for a brief pause.

Common mistakes

• Leaning the torso forward during the dip, which causes the barbell to travel forward instead of straight up.
• Failing to achieve a full lockout at the top of the rep, leaving the elbows soft and unstable.
• Pressing the bar with the arms too early before the legs have fully extended and transferred momentum.

Frequently asked questions

Where should the barbell be placed at the start of the snatch push press?

The barbell should rest on the upper traps behind the neck, similar to the back squat position, but held with a wide snatch grip.

How does the snatch push press differ from a standard behind-the-neck press?

The push press uses leg drive to assist in moving the weight, allowing you to lift heavier loads than with a strict press.

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