Ready to shake things up and add some spice to your gym sesh?
Curious about a move that's as fun to say as it is to do?
The snatch grip push press is what you should incorporate into your routine.
If you're wondering what the heck that is or how it can jazz up your fitness routine, we’ve got you covered.
Let's boogie on down and get into it:
What is Snap Grip Push Press?
The snatch grip push press is a weightlifting exercise in which you hold the barbell with a wider grip than usual (snatch grip) and then push it overhead explosively using your legs and shoulders.
Muscles Worked
Here are a couple of muscles worked by the snatch grip push press:
- Trapezius (upper and middle)
- Posterior Shoulders
- Shoulders
- Triceps
- Rhomboids
- Lats
- Quadriceps
- Glutes
- Core
How To Do Snap Grip Push Press?
Let’s take a look at the step-by-step guide on how to perform this exercise perfectly:
- Setup: Stand with your feet shoulder-width apart and the barbell resting on the front of your shoulders. Grip the barbell wider than shoulder-width apart, with your palms facing away from you (snatch grip). Your elbows should be pointing forward and slightly up.
- Positioning: Engage your core muscles to stabilize your body. Keep your chest up and your back straight throughout the movement.
- Dip: Bend your knees slightly to initiate the movement. This is called the dip. Keep your torso upright and your weight on your heels.
- Drive: Explosively extend your knees and hips to drive the barbell upwards. This should be a powerful movement, generated from your legs and hips.
- Press: As you drive the barbell upwards, simultaneously press it overhead by extending your arms fully. Your head should move slightly forward to allow the barbell to pass.
- Lockout: Once the barbell is overhead, lock your elbows and shoulders into a stable position. Your arms should be fully extended, and the barbell should be directly over your shoulders.
- Lowering: Lower the barbell back to the starting position by bending your knees and hips, controlling the descent of the barbell.
Benefits Of Snatch Grip Push Press?
The snatch grip push press offers several benefits that make it a valuable addition to a workout routine:
1. Full-Body Workout
It engages multiple muscle groups simultaneously, including shoulders, triceps, upper chest, upper back, and core muscles. This makes it an efficient exercise for building overall strength and muscle mass.
2. Explosive Power
The snatch grip push press involves a rapid extension of the legs and hips, followed by an explosive press overhead.
This explosive movement pattern helps to develop power and speed, which can be beneficial for various sports and activities requiring explosive strength, such as sprinting, jumping, and Olympic weightlifting.
3. Shoulder Development
The snatch grip push press uses a wider grip, which places greater emphasis on the shoulders than a standard push press.
This can help develop shoulder strength and size, particularly in the deltoid muscles.
4. Variation
Adding variety to your workout routine is essential for preventing plateaus and keeping your workouts interesting.
The snatch grip push press provides a variation of the traditional push press, challenging your muscles in a different way and stimulating new muscle growth.
5. Functional Movement
The snatch grip push press mimics the movement patterns used in various real-life activities, such as lifting objects overhead or pushing heavy objects.
You can improve your overall strength and performance in daily tasks and activities by training these functional movement patterns.
Tips To Master Snatch Grip Push Press
Here are some tips to help you improve your technique and master the exercise:
1. Start With The Basics
Before attempting the snatch grip push press, ensure you have a solid foundation in basic weightlifting movements, such as the overhead press and push press.
This will help you understand the mechanics of the movement and perform it more effectively.
2. Optimize Your Grip Strength
Your grip plays a crucial role in mastering the snatch grip push press. Experiment with different hand placements to find the optimal snatch grip width that feels comfortable and secure.
Additionally, consider incorporating grip-building tools like hand grippers, torandos, and dynamos into your training regimen.
These specialized tools target the muscles in your hands, fingers, and forearms, enhancing your grip strength and endurance over time.
3. Use Your Legs
The snatch grip push press is a combination of leg drive and upper body strength. Initiate the movement by bending your knees slightly and then explosively extend your legs to drive the barbell overhead.
Your arms should primarily be used to guide the barbell, not to lift it entirely.
4. Focus On Speed & Explosiveness
The snatch grip push press should be performed with speed and explosiveness.
Aim to drive the barbell overhead as quickly and powerfully as possible, using the momentum generated from your legs.
5. Maintain Shoulder Stability
As you press the barbell overhead, focus on keeping your shoulders stable and your elbows locked out.
Avoid shrugging your shoulders or allowing the barbell to drift too far forward or backwards.
6. Control The Descent
After pressing the barbell overhead, control its descent back to the starting position by bending your knees and hips.
Avoid dropping the weight or allowing it to crash down, as this can strain your joints and decrease the exercise's effectiveness.
Final Remarks
The Snap Grip Push Press is a real deal for your workout. Try it out next time you hit the gym and see the magic happen.
Who knew getting fit could be this fun?
