Training with a bar is a fundamental approach to exercise. Like dumbbells, kettlebells, sandbags, medicine balls, pulleys and other weighted devices it has it’s own unique application. The Press in Snatch bar exercise shown here can be used by anyone from an Olympic Weight Lifter to a sedentary person. This self-care articlewill show it’s purpose as well as show you how to perform this exercise properly. A common problem for athletes, “weekend warriors”, and sedentary people alike is decreased mobility in the mid-back or thoracic spine. In particular a slumped or slouched posture with restricted extension mobility of the mid back. The Press and Snatch exercise, even if performed with only a wooden dowel or broom stick, is one of the simplest ways to loosen this predictably stiff area. This is important since a slumped forward posture when lifting or bending can be a mechanism of injury for the low back, neck or shoulder girdles (McGill, 2007; Liebenson, 2006).