Snatch-Grip Push Press
Quick Information
Category
Power
Difficulty
Intermediate
Equipment
Barbell, Bumper Plates
Primary muscle group
Deltoids, Triceps Brachii
Secondary muscle groups
Quadriceps, Trapezius, Erector Spinae
Movement pattern
Vertical Push with Leg Drive
Training goal
Maximal Strength
Sport
Olympic Weightlifting, General Athletic Development, Football, Rugby, Sprinting, Basketball
Overview
Purpose. Strengthen the wide-grip overhead lockout and the shoulders in a snatch-specific position.
How it fits the system. An intermediate-level vertical push with leg drive entry in the Power section, programmed to develop maximal strength. Related work in the library: Dumbbell Clean and Jerk and Tall Snatch.
Primary muscles
Deltoids, Triceps Brachii
Secondary muscles
Quadriceps, Trapezius, Erector Spinae
Movement pattern
Vertical Push with Leg Drive
Equipment
Barbell, Bumper Plates
Difficulty
Intermediate
How to Perform
- Take a snatch-width grip with the bar on the back of the shoulders or in front.
- Dip vertically and drive the bar overhead.
- Lock the elbows with the bar behind the ears.
- Lower under control to the shoulders.
Coaching Cues
- "Vertical dip."
- "Armpits forward at lockout."
- "Squeeze the glutes."
Common Mistakes
- Pressing with a soft trunk and arching the lower back.
- Letting the bar drift forward.
Progressions & Regressions
Progressions
Add load or progress to the snatch balance.
Regressions
Behind-the-neck press with a snatch grip.
When to Use It
When to use
Overhead accessory strength on snatch or pressing days.
When not to use
Shoulder impingement in wide-grip overhead positions.
Programming
3–5 reps, 3–4 sets, moderate load, 2 minutes rest.
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