The Snatch-Grip Behind-The-Neck Overhead Press is an excellent exercise to develop shoulder strength and stability. This exercise involves loading a barbell in a squat rack, taking a wide grip on the bar and pressing it overhead to full arm extension. It is important to keep your elbows under the bar, maintain an upright torso, and keep your head facing forward throughout the exercise. This exercise is a great way to add size and strength to your shoulders and upper back muscles.
Incorporating the Snatch-Grip Behind-The-Neck Overhead Press into your workouts can be done by following these steps:
1. Warm up: Begin your workout with a dynamic warm-up to prepare your muscles and joints for the upcoming exercise. This can include exercises such as arm circles, shoulder rolls, and light shoulder presses.
2. Set up the equipment: Load a barbell at chest level in a squat rack, ensuring that the apparatus does not interfere with your hand placement. Make sure the bar is secured properly.
3. Grip the bar: Take a very wide grip on the bar, placing your hands equidistant from the midpoint. Position the bar on your traps, similar to how you would position it for a squat.
4. Assume the starting position: Step back from the rack, maintaining a shoulder-width stance with your feet angled slightly outward. Keep your knees unlocked and your torso upright, while also maintaining a big chest with your shoulders back. Throughout the exercise, keep your head facing forward.
5. Lift the bar: Lift the bar off your traps, using your shoulder and upper back muscles. This will be your starting position for the exercise.
6. Execute the movement: Keeping your elbows under the bar, press the bar overhead to full arm extension. Ensure that you do not overextend your shoulders and avoid leaning your head forward excessively. Control the descent of the bar as you lower it back to the starting position.
7. Repeat for reps: Complete the