Snatch Push Press: Technique, Benefits & Common Mistakes

What Is Snatch Push Press?

The snatch push press is a weightlifting exercise that combines elements of the snatch and push press. It is a variation of the traditional push press, which is a compound exercise that involves using the legs to drive a barbell overhead, while the arms and upper body provide additional power to complete the movement. Difference is – you are doing it with the Snatch grip.

How to Do the Snatch Push Press?

If you want the benefits, you have to do it correctly! Here’s how. 

1. Setup

Place the bar on your upper traps, like you would if you were doing a back squat. Use a wide grip and make sure your hands are spaced evenly. Stand with your feet shoulder-width apart and keep your feet pointed out a little. 

2. Dip and Drive

Bend your knees a little and push your hips back. Keep your torso upright and core engaged. Explosive drive through your feet to extend the knees and hips and generate upward momentum. 

3. Press

As you extend, push the bar straight overhead. Focus on keeping the bar path vertical and moving in a straight line. Extend your arms fully and lock out the elbows. 

4. Catch

Keep your hips and knees fully extended and make sure your body is straight and stable. Focus on keeping the bar in line with the middle fo your body, directly over your head. Engage your core and shoulders to stabilize the bar. 

5. Reset

Lower the bar back to your upper traps in a controlled way and get ready for the next rep! 

How to Program Snatch Push Press?

Beginner

• Sets: 3 sets
• Reps: 5-7 reps per set
• Frequency: Do the snatch push press 1 to 2 times a week
• Tips for progression: Your focus is mastering the form and technique so use an empty bar or very light weights. Increase the weight in 5-pound increments as your form improves

Intermediate

• Sets: 4 sets
• Reps: 3-5 reps per set
• Frequency: Do the snatch push press 2 to 3 times a week
• Tips for progression: Use the heaviest weights you can handle while maintaining good form and focus on explosiveness in the drive phase

Advanced

• Sets: 5 sets
• Reps: 2-4 reps per set
• Frequency: Do the snatch push press 2 to 3 times a week
• Tips for progression: Use weights that are close to 70-80% of your snatch max to build maximal strength and power. Emphasize speed and precision and consider using variations like pause snatch push presses or adding resistance bands and chains

Muscles Worked by a Snatch Push Press

The snatch push press is a weightlifting exercise that primarily targets the muscles of the upper body, especially the shoulders and triceps. Specifically, the muscles that are primarily involved in the snatch push press include:

1. Deltoids

The deltoid muscles are the main muscles that are targeted during the snatch push press. They consist of three parts: the anterior deltoid, medial deltoid, and posterior deltoid, and all three parts are heavily involved in this snatch and press exercise.

2. Triceps

The triceps muscles are located on the back of the upper arm and are mainly responsible for extending the elbow. They are also heavily involved in the snatch pressing, especially during the lockout phase of the lift.

3. Upper Trapezius

The upper trapezius is a muscle located on the upper back and neck. One of its functions is to elevate and rotate the shoulder blades, which is an important movement during the snatch push press.

4. Core Muscles

The snatch push press also involves the use of the core muscles, including the abdominals and lower back muscles, to stabilize the body during the lift.

5. Leg Muscles

Although the primary focus of the snatch push press is on the upper body, the exercise also requires the use of the leg muscles, including the quads and glutes, to generate power and drive the weight upwards.

Who Should Do the Snatch Push Press?

The snatch push press is very versatile and has a lot of benefits. It’s especially useful for people who want to improve their snatch technique, build upper body strength, and improve explosive power.

1. Weightlifters

Weightlifters, especially those focusing on the snatch, can use the snatch push press to improve their overhead stability and strength. This exercise reinforces the correct overhead position, which is key to the successful snatch. 

2. Beginners Learning the Snatch

People who are new to weightlifting can use the snatch push press as a foundational exercise to develop strength and coordination they’ll need for the snatch, It will allow them to practice the overhead position in a controlled manner. 

3. Strength and Power Athletes

Athletes in sports like rugby, football, and track and field can benefit from the snatch push press because of its focus on explosive power. It will help develop the fast-twitch muscle fibers needed for powerful movements, which will translate into better performance.

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6 Main Mistakes In Snatch Push Press Execution

The snatch push press is a complex weightlifting exercise that requires proper technique and form to perform safely and effectively. Here are some common mistakes to avoid when performing the snatch push press:

❌ Improper grip

The snatch push press requires a specific snatch grip that is wider than a regular overhead press grip. Using an incorrect grip can lead to inefficient technique, reduced overhead strength and stability, and increased risk of injury.

❌ Poor rack position 

During the initial phase of the snatch push press, the barbell needs to be properly racked on the shoulders. Failing to rack the bar properly can result in an unstable position and reduce the transfer of power to the bar.

❌ Incorrect Timing 

Timing is critical in the snatch push press, and failing to time the movements correctly can lead to a loss of power or even a missed lift. The dip should be slow and controlled while the drive should be fast and aggressive.

❌ Incomplete Lockout

Failing to fully lock out the arms at the top of the lift can lead to reduced power output and increase the risk of injury.

❌ Poor Footwork

Proper footwork is essential in the snatch push press, as it helps to generate power and maintain stability. Failing to keep the feet in the correct position can lead to a loss of balance and reduced power output.

❌ Lack of Mobility 

The snatch push press requires good mobility in the shoulders, hips, and ankles. Failing to address mobility limitations can lead to inefficient technique and increased risk of injury.

It is good to work with a qualified coach or trainer to learn proper technique and avoid these and other potential mistakes when performing the snatch push press.

3 Snatch Push Press Variations

Sometimes athletes don’t have a barbell or just want to perform some variation of exercise they use to do all the time, just to get away from the common routine. Here are some variations of the snatch push press that you can incorporate into your training:

1. Dumbbell Or Kettlebell Push Press

This variation of the push press is performed with dumbbells or kettlebells instead of a barbell. This variation can help to develop more stability and control in the shoulders and arms.

2. Single Arm Dumbbell Or Kettlebell Push Press 

The single arm push press is a unilateral exercise that is performed with one arm at a time. This variation can help to improve stability and balance on each side of the body.

3. Squat To Snatch Push Press

The squat to snatch push press also known as a snatch thruster is a complex exercise that combines the back squat and snatch push press movements. This variation can help to improve mobility, stability, and overall technique in the snatch movement.

It is important to master the basic snatch push press movement before attempting these variations, and to work with a qualified coach or trainer to ensure proper technique and form.

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3 Snatch Push Press Alternatives

Here are some exercise you can do if you want more of a change from the snatch push press than variations offer, but you’re still after almost the same benefits. 

1. Overhead Press

You press a barbell or dumbbells directly overhead from shoulder height. This exercise builds strength in the shoulders and triceps, which is important for stabilizing the bar in the snatch. This exercise is simpler and it’s good for developing raw pressing strength.

2. Push Press

The push press is done by using a slight dip od the knees and hips to generate momentum, then pressing the barbell overhead. It focuses on developing power and explosiveness in the legs and upper body.

3. Snatch Balance

It starts with the bar on your shoulders, which is followed by a quick dip and drive, where you drop under the bar into a snatch receiving position. It improves speed and coordination while reinforcing the stability you need in the overhead squat position.

Conclusion

The snatch push press is a fantastic exercise that will improve your explosive power, coordination, and strength in the full body. If you include it into your training routine, you can improve your overall snatch performance and develop the necessary muscle groups for effective overhead lifts. Plus, it can add variety to your workouts. 

Remember to focus on proper technique, address any mobility issues, and the rest is practice. 

How has the snatch push press improved your lifting performance? Which variation do you like the most and why? Have you faced any obstacles in learning the snatch push press and how have you managed to overcome them? 

Share your experiences and tips in the comments below!

Also read:

• Kettlebell Buying Guide
• Push Press
• Snatch Sots Press
• Clean and Press
• French Press

References:

1. Photos by Torokhtiy Media Team; decade3d, Canva.com.