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Barbell Snatch-Grip Press
Overhead press with a wide snatch grip from behind the neck that targets shoulders and upper back to build strength and stability for Olympic weightlifting.
About Exercise
Equipment
Barbell, Squat Rack
Difficulty
4/5 • Advanced
Primary Muscle Groups
Shoulders, Traps
Secondary Muscles
Lats, Abs
Popularity Score
4
Goals
Training Style
Setup Requirements
Requires Rack
Yes
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
9/10Anterior Delts, Medial Delts
Traps
8/10Upper Traps, Mid Traps
Triceps
7/10Lateral Head, Medial Head
Lats
4/10Abs
3/10Programming
Typical Rep Range
5-8 reps
Rest Between Sets
90-180 seconds
How to Perform
Set up the barbell in a squat rack at chest height. Grip the bar wide like a snatch, unrack it to rest on your upper traps behind your neck, step back with feet shoulder-width apart.
- Brace your core and inhale deeply.
- Press the bar straight overhead by extending your elbows.
- Keep your torso upright and head neutral.
- Lock out your arms fully with bar over your hips.
- Exhale as you control the bar back to starting position.
- Repeat for reps while maintaining control.
Coaching Tips
Form Cues
- Elbows under bar
- Drive through heels
- Shoulders active
- Core tight
- Press straight up
Breathing
Inhale during the descent, brace your core, and exhale forcefully during the press.
Tempo
2-0-2
Range of Motion
Lower the bar until it rests on upper traps behind neck; press until arms are fully extended overhead with bar aligned over shoulders and hips.
Safety
Safety Notes
- Avoid if shoulder mobility is limited
- Start with empty bar
- Control descent to prevent slamming
- Ensure rack safeties are set
- Consult professional for injuries
Spotting
Use rack safeties for solo lifts; a spotter can assist from behind for heavy sets by supporting the bar if needed.
Common Mistakes
- Leaning back excessively
- Using momentum from legs
- Shrugging shoulders at top
- Gripping too narrow
- Arching lower back
When to Avoid
- Shoulder impingement
- Thoracic spine issues
- Wrist injuries
Flexibility Needed
- Full shoulder flexion
- Adequate thoracic extension
Build Up First
- Master basic overhead press
- Snatch grip comfort
- Proper bracing technique
Also known as
Snatch Grip Behind Neck Press, Wide Grip Overhead Press, Behind the Neck Snatch Press
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