ImPRESSive

Collectively, these presses (press, push press, jerk) move weight from the rack, or shoulder, position to over head. Each press builds on the previous presses technique. While they all have the same starting and ending positions. What the body does during each press distinguishes between the three. If done correctly, an athlete should able to push press 30% more weight than the shoulder press. Similarly, a push jerk max should be about 30% heavier than a push press max.

This post will outline the starting and finishing positions. The following weeks will discuss the dynamics of each press.

Starting position:

• Feet underneath the hips
  • Heals firmly planted on the floor
  • Legs straight, but unlocked
• Bar across shoulders (see Note 1)
  • Flexibility permitting
  • Bring shoulders slightly forward to create a shelf for the bar
• Elbows slightly in front of the bar making forearms vertical
  • The path of the bar will follow that of the forearms
  • Elbows behind the bar will force an inefficient forward movement before moving vertically
  • Elbows too far forward will drive the bar towards the chin
    • The body will arch backwards to compensate
    • Or the chin or nose will be sore due to trauma
• Bar rests as close to heal of hand as possible without dropping the bar
  • The bar will be in line with the forearms
  • The weaker wrists will not be introduced into the lift
  • The fingers are wrapped around the bar
• Eyes forward
• Head neutral
• Core is solid (see Note 2)
  • Pull ribs in
  • Pull hips in
  • Contract core
  • No arching
• Breathing
  • Take a deep breath
  • Bare down from the inside out
  • Tongue in the roof of the mouth
  • Contract the kegal to solidify pelvic floor
  • Sustain breath until the ending position

Ending position:

• Feet underneath the hips
  • Heals firmly planted on the floor
  • Legs straight, but unlocked
• Arms locked out overhead
  • Active shoulders
  • Shoulders in your ears
  • Pushing bar as high as possible
• Bar rests as close to heal of hand as possible without dropping the bar
  • The bar will be in line with the forearms
  • The fingers are wrapped around the bar
• Core is solid (see Note 2)
  • Pull ribs in
  • Pull hips in
  • Contract core
  • No arching
• Head is forward of the arms
• Eyes forward

Note 1: Starting with the bar across your shoulders is extremely important, especially when performing the push press and the push jerk. This will allow you to drive the bar with your entire body (stronger) instead of just your arms (weaker). If your shoulder flexibility is limiting your ability to start with the bar physically on your shoulders, be diligent in stretching.

Note 2: Performing any of the presses with an arch will endanger your back. Your vertebrae will unnaturally compress your vertebral discs and cause discomfort and potential for injury. Arching during the ending position while holding weight overhead will have the same outcome. The vertebral discs will absorb some of the power you generate during the lift – bad for the discs, bad for the 1 RM. Arching is also a sign of a weak core.

Just as in any lift the starting position is crucial to performing the presses correctly. The ending position allows for full range of motion and lock out. Start practicing!

Workout of the Day 6/28/2010

A. Back squat @ 4010 reps 12-10-8-6-4

Rest 2-3 minutes between sets. Add weight each round. We are trying a piece of OPT’s strength portion. 4010 means that we are going to lift with tempo. First number means it is the lowering phase of the lift, in this case it will be 4 seconds. The second number represents how long at the bottom of the squat which in this case is 0 seconds. The next number is how fast on the upward part of the lift which will be 1 second. The next number is how long spent at the top of the lift which is 0 seconds.

B. 5 Rounds
15 Power Snatch (95/65)
30 Wall Ball (20/16)