How to Do
How to Do Wide Grip Barbell Upright Row, Snatch
The wide grip barbell upright row snatch should begin with a good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the wide grip barbell upright row snatch.
Beginning
Beginning Wide Grip Upright Row
1. Maintain tall posture throughout the exercise, a visual gaze that is facing forward, and good stability through the abdomen.
2. Begin with a thorough dynamic warm up before starting this exercise. This engages the nervous system.
Movement
Wide Grip Upright Row Movement
1. This movement involves a very slight deadlift, then a shrug, to an upright row.
2. Begin with a very light weight as technique is crucial (approx. 30% of normal upright row weight).
3. Grip the bar wider than shoulder width (use a snatch grip) and point the elbows away from each other.
4. The idea is to look straight ahead, perform a slight deadlift (lower the bar about 10 cm or 4 in).
5. As you accelerate the body to a straight position, the traps and arms will naturally stretch and load.
6. As you near full extension in the hips, keep driving the head up towards the ceiling never lean back.
7. As you reach full extension at the hips, simultaneously carry the momentum into a calf raise and shoulder shrug.
8. Once nearing the end of the calf raise / shoulder shrug, keep the wrists tucked towards the body and use the momentum created to perform an upright row in a linear fashion (perpendicular to the ground).
9. Lower under control and return to starting position.
Benefits
Wide Grip Upright Row Benefits
It keeps the elbows from rising too high, which can lead to rotator cuff issues, and it incorporates more of the deltoids' central head, which gives the true mass its roundness and width.
