Overhead pressing is one of the most fundamental movements performed in resistance training. While there are many different pressing variations one can perform, performing and mastering overhead press variations can allow one to achieve ranges of motion with their shoulders that other presses perhaps can’t. The second movement you can perform, in order, to improve your shoulder strength and range of motion is the Snatch (wide) Grip Behind-The-Neck Overhead Press.

Progression for Improving Shoulder Strength and Range of Motion – Snatch (wide) Grip Behind-The-Neck Overhead Press

Equipment Needs

  • Stick or Barbell

Muscle Groups Targeted

  • Deltoids, Trapezius, Triceps

How to

  1. Stand upright with a bar across the base of the neck with a wide (snatch) grip.
  2. While maintaining an upright torso, reach the bar as high as possible directly over or slightly behind the start position.
  3. Hold overhead for a three count while ensuring both elbows stay forcefully locked or extended.
  4. Inside of elbows should be facing forward slightly in the top position.


Recommended Sets and Repetitions

  • 3 sets of 3-5 reps with a weight you’re able to comfortably perform 10 repetitions.

Check out a previous tip – Shoulder Circumduction with Dowel

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by Devin Clayton

Devin is a Bachelor of Physical Education graduate from the University of Alberta. He is a Certified Strength and Conditioning Specialist through the NSCA and is an NCCP certified Weightlifting coach.