Snatch press - great for delts and cuffs!

[coolcolj]

Technically speaking if your an athlete you should not be doing any isolation type exercises, unless your rehabing, and that includes most external rotary cuff exercises.

But here is one compound exercise that both athletes and bodybuilders can do for their external rotary cuffs, lateral delts, traps and a host of other muscles. With a light weight, it also functions as a great upper body warmup, or total body if you add a snatch deadlift movement to it

Its one part lateral raise, a smidgen upright row, lots of cuban rotation and a press at the top.

Grab a barbell. The grip width is very important. It should be the same as the distance from elbow to elbow if you hold your arms horizontally out to the side, ie a Snatch grip. Basicly the same grip width as a Cuban Rotation where your arms form a 90 degree angle - see pic below.

Now hold the barbell with this wide grip and let your arms hang down. Now smoothly drag the bar upwards, keep the bar within 1 inch of your body. Keep the pull going until your arms are directly locked out overhead. Now lower back down to the start position the same way you went up. That's one rep!

Now this is not an exercise you do explosively. Keep it clean and smooth. You should feel a great pump in your side delts, traps and external cuffs. Your upper back, biceps, upper chest and triceps get a look in too

Bodybuilders might want to do pairs with lateral raises or external cuff exercises. I tried it today after working my cuffs, and man my shoulders just blew up like balloons! No pain at all unlike upright rows.

This could could be the ultimate shoulder widening and core joint beefup exercise! It pretty much works all delt heads, but the side gets the most, hits the external cuffs and traps too in the upper half of the movement. Get the upper body benefits of the snatch in a safer fashion with greater muscle tension.
Great exercise for volleyball and BBall players

 

[bignate73]

ill have to figure it out. could be a good pump up exercise for backstage. im still foggy on the hand position. so basically if you were to put your arms straight out to the side and then bend them down so your forearms hang towards the floor (90 deg bend) then that is the width? basically the distance from elbow to elbow across the chest and shoulders?

 

[coolcolj]

Yeap you got it.

Basicly its a very wide grip upright row that you pull all the way up to a press lockout. The bar should be almost touching you from start to finish

If you add a deadlift squat in front of this movement then you can pretty much warmup every single musclegroup

 

[bignate73]

hell yeah, im all over it.

i bought a piece of pvc piping today to learn hang cleans, high pulls, power cleans etc. very good learning tool. ill tinker with that exercise on it too.

 

[coolcolj]

I went heavier on this, move today and its freaking awesome!
Normally presses and laterals feel loose and a bit uncomfortable, not so here. You just get the nice tight feeling. I felt it in my side delts, traps, external rotatry cuffs and even my upper chest, right on the clavicle!

The key to this exercise is to keep the pull going until your elbows reach the shoulder height, before the move turns into a press. If you use too heavy a weight, you tend to cheat by switching the move into a press before your elbows get to the right height
I actually went a bit wider today in my grip - felt good


Best shoulder exercise ever!
Anyone with past cuff injury will love this exercise, you can finally use a compound move again!
Just watch my entire shoulder girdle blow up when I post before and after pics in a couple of months time

 

[bignate73]

im going to get that rolling after this weekend. im done training for the week so now its just posing and light cardio.

hmmm...maybe i could do those for my depletion tomorrow.

sorry thinking out loud. hehe.

but i will incorporate those as a solid warmup for some of the power movements i want to do when i get some meat on my bones and food in my stomach. LOL