Press Under
Description
The press-under is an Olympic lifting drill where you hold a PVC pipe or empty barbell at chest height and drop under it into an overhead squat position. It teaches the speed and mechanics of dropping under the bar during a snatch or overhead receiving position.
Muscle Group
Equipment Required
Press Under Instructions
- Hold a PVC pipe or empty barbell at chest height with a wide snatch-width grip.
- Stand with feet at hip-width.
- Quickly dip and drop into a full overhead squat, pressing the bar up as your body drops down.
- Catch the bar overhead with arms locked out in the bottom of the overhead squat.
- Your feet should jump to receiving width as you drop.
- Stand up from the overhead squat.
- This is a speed and timing drill — use a PVC pipe or empty bar only.
- Aim for 5 to 8 reps focusing on speed.
Press Under Form & Visual
Press Under Benefits
- Teaches snatch receiving mechanics
- Builds drop-under speed
- Develops overhead squat stability
- Olympic lifting drill
- Light load focuses on technique
- Builds confidence dropping under the bar
Press Under Muscles Worked
- Quadriceps
- Anterior and lateral deltoid
- Core (heavy stabilizer)
- Triceps brachii
- Trapezius
Press Under Variations & Alternatives
- Barbell Snatch Balance
- Barbell Overhead Squat
- Bodyweight Overhead Squat
- Heaving Snatch Balance
- Pressing Snatch Balance
