THE KLOKOV PRESS (A Gift from A Living Legend)
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- เผยแพร่เมื่อ 8 ก.พ. 2025
- The Klokov Press is a wonderful exercise named after a man who can have my babies any day of the week. What a scorchingly red hot hunk of manly man meat that man is.
ahem
Anyway, this is a great delt builder, and YES, it's behind the neck, and NO, that doesn't automatically mean that it's injurious.
I mean, it might be, if you have poor mobility and have never spent time in that range of motion before, but build up to it. Start light. Do your face pulls. Use dumbbells as a bridge to this movement. Warm up well. Stick with high reps.
Don't be an idiot, basically, and you'll be fine!
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Klokov's grunt is probably what testosterone sounds like if it had a sound
Damn spot on... That grunt was crazy like it was nothing.
Ever heard Don Frye talk?
I hit a bench PR, 225 for like 2.5 reps, I was captain badass until I opened TH-cam and saw Dimitry SINGLE ARM snatch my PR.
Yea TH-cam and Insta, ego killers.
I laughed so hard at the beginning. Kind of hoped you'd use the same voice throughout 😂
Remember kids, it's not the movement, it's _you._
Weightlifting’s “shoulder dislocate” mobility drills can help get ready for this exercise. Also a lightweight technique bar with no plates is a good starting point.
Practicing overhead squats with snatch grip preps you as well. Even simply holding the snatch position while standing with light/empty barbell for 10 to 20 secs.
The shoulder dislocate is probably the single best shoulder mobility/flexibility exercises in my opinion. Its great for gymnastics as well ie handstand and back lever mobility/flexibility
@@pilot.wav_theory Amen Brothers!
I alternate these with face pulls
Doing barbell pullovers on a bench will also increase shoulder mobility.
That skit at the beginning was hilariously good :)
Thanks I enjoyed making it!
Was also true
Doubly funny as a fluent Russian speaker
Man, I've been lifting for years, strict OHP is my favorite lift.... and somehow I never tried this. My shoulders LOVE IT.
Agree that behind the neck can possibly better isolate the deltoids, but I personally wouldn’t recommend it for my clients because of the increased risk for injury since most people have mobility & flexibility issues, or have weaknesses or muscle imbalances.
I’d consider this a more specific, semi-advanced movement for someone who’s an experienced lifter with no mobility issues.
Definitely. I rarely write them in programs unless they say they have experience with them or are an Olympic weightlifter. They're a great option but certainly riskier for some, for sure.
Do you think the trap bar press is a good alternative considering similar hand positioning.
@@miniweeddeerz1820 Having done both variations, I don't think they are very similar. Ofcourse you can press with a trap bar if you like it, it's an ok excercise. If you lack mobility and you want to press behind the neck you could try pin pressing behind the neck. Pick a height that feels safe and stable and then gradually lower the height of the pins every week(or every 2 or 3 weeks) until the bar rests on your traps.
@@branislavvucenovic7964 Ty vmuch
@@branislavvucenovic7964or just work on mobility. People talking about the mobility demand of the BTN Press makes it sound like it’s almost impossible to work up to and that really is not the case, most people can get sufficient mobility in a few weeks.
I was just reading some old Polish Olympic Weightlifting manuals and this appeared there simply as "snatch grip behind the neck press." An old exercise. But I agree, "Klokov Press" just sounds better.
Have been using this has my primary strength builder for shoulder now for a month and needless to say it's a great movement I had some shoulder issue on my left side in external rotation but ever since I started to do this press my mobility shoulder (as a joint) strength improved a lot
Dude I had the exact same issue. Pain and mobility in left shoulder. This exercise fixed it
@@heath6809that's great dude
Saw you doing this on your story and it's been my go to for shoulder press ever since, immensely underrated lift, and I actually find it safer than regular press, no chance for lower back issues.
Quality video! Klokov is a monster
I do band rear delts exercise between bench press sessions in order to open my rib cage other wise it give appearance hunch back and helps to improve my range of motion too
Just found it. Good, but Your newer edit of Klokov at the beginning of the recent OHP video was solid gold, I often watch it before workout if I am planning to overhead press on that day. And since I saw that video I fell in love with Klokov press. Once I did it two days in a row and hurt my shoulder a little bit but worth it, had to flex in front of brother and wife.
I actually think this is safer than a standard barbell press in terms of failure, as you say when you fail it tends to fail low, and then go right down to the shoulders. I have been doing them for three sets of ~5 and then one to failure at ~7, my shoulders feel great
Yea, though standard presses are also fairly safe (compared to incline/flat/decline bench, at least)
Interestingly enough I actually am stronger on this variation. 102.5kg ohp vs 107.5 behind the neck ( full ROM off of traps).
One legit reason is behind the neck variation is so stable. I'm shaking like a leaf when going for 90 percent and above on ohp. Glutes abs , lats , upper back, Everything has to be squeezed for a good ohp and I still am struggling with it. Technique wise strict press is so much more demanding. I can see my ohp catching up to behind the neck in the future tho.
Ps. Grinding reps on behind the neck press is also so much easier that on strict press.
Same, mostly because my vertical pressing only consists of BTN pressing variations.
Damn...the way klokov drops it down...hard to watch cause I'm afraid he'll drop it on his neck and go into instant paralysis.
The bar might break instead.
@@GVS true dat
The algoreith about to bless you my friend
Finally a video I can refer to people... I record myself doing a behind the neck press "hey bro you shouldnt do them cause it such an unnatural position you gonna tear your shoulder"
If you look from the side and you do a military press but from the front rack position, as well as you do the high bar position, it's pretty much in the same placement. An easy way to start is by holding the bar on your back and driving your elbows forward like in a front squat, then press. Over time you should be able to lower the elbows and do it the traditional way but I have to try this one. That looks very very very fun
Having a bird's eye view is interesting because again you are driving your elbows forward and people without the mobility can drive them further forward and make it feel like a shelf press (basically a pin press but not laying on your back)
In a deload week so decided to try these with just the bar instead of taking a few weight off strict OHP. I felt much more engagement on my delts with these than with the OHP. Will definitely make this my main overhead pressing movement for the next few months.
Now thats a fun way to do a deload week.
How gains so far?
the russian accent and impression of klokov is fucking comedy gold
sounds like borat
Behind the neck press can bulletproof your shoulders and work more of that side delt. Also if you use a wider grip (klokov press) it uses upper back muscles, and can help build overhead stability. You’re just a soft bodybuilder who’s scared of hurting their shoulders, and hyper fixate on ‘shoulder hypertrophy’ 🤓.
Yeah "thorackick" Extention is super important for many exercises
Klokov twists like that because he has a lateral pelvic tilt. I saw a video where he explained that being the reason he snatches from a staggered stance.
Hit 135lb x 5 on this today, I prefer a closer grip like military press. Looking to hit 165 x 5 on those next week
bro l do 5 sets with this have sorness for 3 days are you crazy? how long l will be s ore?
That Intro!!!! L O L !!! Klokov is what God had planned with all that sand.
That description is wilde
I prefer to do BNP with a closer grip the that Mike O’Hearn does them. Less strain on my shoulder and I only bring down to ear level with elbows at 90 degrees
Thanks a lot brother. was looking for klokov press info from a long time. I had tried behind the neck press a couple of years ago, I didnt like it though. I'll try it again after watching this video a couple of times let's see.
Widening the grip makes it much more comfortable, a narrow grip BTN press I definitely don't advise whatsoever. Start light. See how you feel.
@@GVS thanks again Geoffrey
My favorite exercise
my favorite part is after the lift he looks at the camera, "ehhhh".
thak you Geoffrey !
Dude is an absolute animal 🤯
Klokov doesn't seem to control the eccentric part of the lift 🤔
Most weightlifters tend not to. Not the end of the world.
imagine he came across this video by accident, and saw the intro lmfao
People who complain that this is a dangerous movement are correct. They all are dangerous. You have to have mobility and NO F'N EGO. I am not a powerlifter, I warm up with 15-20 reps with only a standard 45lb bar, and if I'm already shoulder fatigued, I just do 3-4 sets of empty bar. Working sets maybe 100lbs. Just for reference, I rep 225x8 frequently on bench, so neither a noob nor advanced. I love this exercise but it's the wrong exercise for stiff-shouldered ego-press asshats.
Yes, best to go light for sure.
Thanks
What the hell🤣didnt expect that one
The people at your gym must be quite confused when they watch you
Big big difference between snatch grip behind neck press and slightly wider than shoulder.
Best workout video on TH-cam lol
can I put my barbell in your rack 🤣🤣🤣🤣🤣. classic Geoff
for some reason i cant pinpoint i cannot do regular overhead press and reach 180 degrees of shoulder flexion
i recently replaced it wit behind the neck press, perfect range of motion, no pain
OHP also was mking the very middle of my spine feel INSANE pressure which limited strength
with behind the neck, my back feels completely solid
fear mongered hidden gem barbell movement
PS i cant do shoulder dislocations without pain, at all, no matter what grip width i use
i read something about shot clavicles being the reason? my clavicles are definitely ahorter than average my alot
benchpress grip width on behind the neck is saving my soul
Great video Jeff. But didnt Klokov used as wide of a grip as possible? I shortens the ROM and requires less shoulder joint mobility. Because otherwise it would simply be a standard behind the neck press.
I'd say as long as it's snatch grip or wider it counts. Snatch grip doesn't always means to the collars.
@@GVS I see. Thanks :)
Nice intro 😂😂😂
Thanks :)
Your hands arent wide enough apart
Hilarious...and an important part of training.
Klokovs father probably did snatch-grip behind the head strict presses too... still to late to be inventor...
In weightlifting this is usually called a snatch grip press or snatch press
no we call it klokov press, similar to sots press - strict front press from the full squat
@@g00zik97old ass comment but did we even watch the same video
If Klokov saw this video, he would say something like "Йес, блеать!", which means "Fuck yeah!".
(In case you didn't know, that's the phrase he uses when he breaks a PR or just when he is proud.)
helll yeah even in the rain puttin the work in..where the hell you at with a balcony gym..sick as fuck
Great vid 😎
Thank you cinnamon roll!
Can you make a video on face pulls. Should I move the wrist back or or just back delts? Would love a video on it. Thanks
Yea definitely plan on making one.
Yes, you should
That will hit rotator cuff muscles, if you did not, you mostly do rear delt/traps
Comas kill gains.
Why snatch grip?
"BTN press = no go, but back squat is A ok"
They’re both ok. 🤐
@MatteoFitness He was being sarcastic cassanova😂. Hence, the quotes.
You still recommend this ? I did it on a smith machine seated for the first time and they felt good !
Any standards to shoot for ?
Appreciate you geoofrey
bro l do 5 sets with this have sorness for 3 days are you crazy? how long l will be s ore?
Yeah BTN is not for everyone .I do it heavy with no problem and feel it all in my shoulders but my training partner feels akward
Yea for sure. Best to go by feel.
Lol good video
would you recommend going full snatch width like klokov, or a slightly more moderate width like yours?
I would assume whichever is more comfortable for you
Yea as Krisztian said, feel it out.
does teh snatch press work all headsof the deltoid or mainly just rear delt??
Mainly front delt, some side, small amount of rear delt.
@@GVS thanks, i started them yesterday and they feel great.
It depends on your mind muscle connection behind the back (at least in my experience). After weeks on end practicing with an empty barbell I can now press with mostly rear and side delts, with minimal front delt action. Quite surreal actually
* laughs in Russian * 😂 😂 😂
You got any tips, exercises and drills to build up shoulder and thoracic mobility so I can safely do this? Always thought it can’t be that bad since Olympic weightlifters have their shoulders in that position for multiple lifts with insane weights and are fine, but they build up to this degree of mobility and strength in that position over years, right?
Saw a video of a chinese coach stretching a lifers arms behind them...looked brutal. I think mostly pec stretches and then face pulls. Some is anatomy, though.
@@GVS well I should be good then, I think I will just try it out with lighter weights for a couple of weeks and see how it feels
@@mrhuzzi1253 Lots of Skin the Cat on rings or a pull up bar. Or just holding the bottom position, aka german hang
How much weight can you behind the neck snatch grip press
My best is 70kg but I haven't done it in a while.
Why is Klokov pressing strict, then exploding in the negative?
But your grip is narrower... which should be the arm angle at the top?
Best to go by feel.
Does this hypertrophy lateral delts?
Yes, though it's more front.
🙏🏼👍🏼😆
What about the push version?
With leg drive? Not a huge fan.
You’re just doing a normal btn press. Klokov press is snatch grip…
By that logic why even do back squats technically is that not behind the neck?
no shoulder loading on that lol
Rotator cuff injury loading
A klokov press is with a snatch grip. Your hands were too close.
Trump loves the snatch grip 😂
Evidently, there's no word in Russian for "eccentric".
How the hell did I miss this?! You realize you're demonstrating a standard BTN press and not a Klokov press?
Get those hands into a snatch grip before prattling on about shoulder mobility to your viewers. Lol!
Is this the actual translation? Lol.
2:56
Best part was 7:08 😂
**Cries weak tears**
Why are you trolling Jeff Nippard
Hmmmm? Timestamp please
...but no one more condescending than him...
"They dont recommend it because people don't have enough shoulder mobility"
Then train shoulder mobility!Maybe drop the ego weights and start from scratch perhaps? People these days would just ignore what you said in the vid 🤦♂️
He just let the wait fall down onto his back/shoulders...would never ever do or recommend anything like that, dumb
Right, he's also an Olympic silver medalist so I'm not sure your criticism is really valid.
Klokov is a specimen, he can get away with it. It doesn't mean that anyone alse can though.
@@marcinmichalski9950 sure. I wouldn't advise it either. But it's weird to describe as "dumb". Like criticizing thor's deadlift form or something. It works.
Il modo migliore per distruggersi le spalle....