Primary
Shoulders
Secondary
Triceps, Traps, Upper back
Equipment
Barbell
Difficulty
Advanced
Type
Push
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The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
The Klokov press—named after Russian Olympic weightlifter Dmitry Klokov—is a wide snatch-grip behind-the-neck press. The ultra-wide grip significantly increases side delt activation and builds the overhead stability needed for snatching. It demands excellent shoulder mobility.
When to use it
Use for advanced shoulder development and mobility work.
Who it's for
Advanced lifters and Olympic weightlifters.
Use a true snatch-width grip—much wider than you'd use for behind-neck pressing. The bar should sit at hip crease when hanging with arms straight. Press straight up, not forward. If this feels uncomfortable, you need more shoulder mobility work before attempting it.
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Position a barbell behind your neck with a very wide snatch grip.
Stand with feet shoulder-width apart and core braced.
Press the barbell straight up from behind your neck.
Lock out the bar overhead with arms fully extended.
Lower the bar back down behind your neck with control.
Keep your head neutral, looking straight ahead throughout.
Named after Olympic weightlifter Dmitry Klokov.
The wide grip significantly increases lateral delt activation.
Requires excellent shoulder mobility before attempting.
Start with an empty bar to learn the movement pattern.
Use Klokov presses as an accessory for Olympic lifting or when you want maximum side delt emphasis from pressing. They're advanced—require the mobility for snatch-grip overhead work. Build up with narrower behind-neck pressing and overhead mobility work first.
Using a grip that is too narrow, reducing effectiveness.
An inconsistent grip during the Klokov Press can make the load less stable. Set your grip before the rep and keep your wrists aligned with the handle, bar, or forearm position the movement requires.
Pressing the bar forward instead of straight up.
During any pressing movement like the Klokov Press, this mistake reduces how effectively your Side shoulders (lateral deltoid) can produce force. Focus on the muscle you're trying to work — if you can't feel your Side shoulders (lateral deltoid) driving the movement, something is off.
Not having sufficient shoulder mobility for the movement.
Changing your shoulder position during the Klokov Press can redirect the movement away from your Side shoulders (lateral deltoid). Use the shoulder-blade position described in the setup and keep the motion controlled.
Using too much weight before mastering proper form.
Loading more weight than you can control on the Klokov Press often creates compensations that shift work away from your Side shoulders (lateral deltoid). Reduce the load until each rep follows the intended path.
Advanced lifters and Olympic weightlifters.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3-4 sets of 8-10 reps. Rest 2min.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Klokov Press could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Klokov Press
The Klokov Press primarily targets the Side shoulders (lateral deltoid), Front shoulders (anterior deltoid), making it an effective exercise for shoulders development. Secondary muscles worked during the Klokov Press include Triceps, Traps, Upper back, providing additional training stimulus. Stabilizer muscles engaged include Core, Rotator cuff, Lower back.
Our library labels Klokov Press as advanced. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Klokov Press. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Klokov Press is a barbell. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Klokov Press include: Behind Neck Press, Overhead Press (Barbell). These exercises target similar muscle groups as the Klokov Press and can be used as substitutes based on your equipment availability, gym setup, or training preferences.