Simplest Way to a Better Overhead Position
The simplest way to practice, reinforce and strengthen a solid overhead position for the snatch is the snatch push press.
When warming up, throw in a few snatch push presses each time you get the bar overhead, whether it’s an actual snatch, a power snatch or muscle snatch.
Set a strong base with your shoulder blades by squeezing the upper inside edges together with your head pushed forward.
Drive the bar straight up without changing your head and trunk position so it stays over the base of your neck, and imagine supporting the weight with your upper back by keeping the shoulder blades locked in.
Hold overhead a second forcefully before lowering.
I think the snatch push press is one of the most underrated exercises out there—simple, low-energy/time/skill demand, and very effective. Overlooking it because it’s not fancy and glamorous is a mistake.
In addition to the use described in the video, you can use it as a strength exercise—usually once/week for 3-5 sets of 3-5 reps. Generally I recommend avoiding extremely heavy snatch push presses unless you have great mobility and shoulder health—getting into a grindy one can set you up for shoulder issues.
One of the underappreciated benefits is that the leg drive allows you to more easily get through the initial motion where mobility is the biggest limiter, meaning that often lifters who can’t snatch press can still snatch push press.
As with anything, though, be smart and don’t do it if it’s painful or you feel like it’s forcing one or both shoulders to move in a risky way.
When warming up, throw in a few snatch push presses each time you get the bar overhead, whether it’s an actual snatch, a power snatch or muscle snatch.
Set a strong base with your shoulder blades by squeezing the upper inside edges together with your head pushed forward.
Drive the bar straight up without changing your head and trunk position so it stays over the base of your neck, and imagine supporting the weight with your upper back by keeping the shoulder blades locked in.
Hold overhead a second forcefully before lowering.
I think the snatch push press is one of the most underrated exercises out there—simple, low-energy/time/skill demand, and very effective. Overlooking it because it’s not fancy and glamorous is a mistake.
In addition to the use described in the video, you can use it as a strength exercise—usually once/week for 3-5 sets of 3-5 reps. Generally I recommend avoiding extremely heavy snatch push presses unless you have great mobility and shoulder health—getting into a grindy one can set you up for shoulder issues.
One of the underappreciated benefits is that the leg drive allows you to more easily get through the initial motion where mobility is the biggest limiter, meaning that often lifters who can’t snatch press can still snatch push press.
As with anything, though, be smart and don’t do it if it’s painful or you feel like it’s forcing one or both shoulders to move in a risky way.
