Generally speaking, the heavier you lift, the bigger you get. But strict shoulder pressing limits your poundage. By combining a snatch and press, you use your hips to get more weight overhead, so you can then lower it slowly to your shoulder, overloading the deltoids. 

How to Do It


  1. Stand with feet slightly wider than shoulder width.
  2. Bend your hips until the dumbbell is below your knees (as shown above).
  3. Keep your chest forward. Explosively extend your hips and pull the weight up in front of your body, locking it out overhead. 
  4. From there, turn your palm so it faces in, then slowly lower the dumbbell to your shoulder. That’s one rep.