BARBELL SHOULDER PRESS/MILITARY PRESS
STARTING POSITION
The shoulder press, which requires a person to learn how to move their head around the bar, should be taught first to develop a movement pattern that will be needed to finish a push press. The most effective method to set up the shoulder press is to start with the bar resting on squat stands or power rack cradles at a height around the upper chest level. If a person is capable of obtaining a clean rack position, then use this to remove the bar from the stands. The bar should ideally rest across the upper pectorals, clavicles, and deltoids while being balanced by the hands. However, if a person cannot hold the bar across their anterior deltoids, they will need to hold the bar as close as possible to their chest while supporting the bar with flexed elbows and wrists or as much as flexibility will allow. Knees should be extended and torso straight.
STARTING POSITION
The shoulder press, which requires a person to learn how to move their head around the bar, should be taught first to develop a movement pattern that will be needed to finish a push press. The most effective method to set up the shoulder press is to start with the bar resting on squat stands or power rack cradles at a height around the upper chest level. If a person is capable of obtaining a clean rack position, then use this to remove the bar from the stands. The bar should ideally rest across the upper pectorals, clavicles, and deltoids while being balanced by the hands. However, if a person cannot hold the bar across their anterior deltoids, they will need to hold the bar as close as possible to their chest while supporting the bar with flexed elbows and wrists or as much as flexibility will allow. Knees should be extended and torso straight.
ASCENT
There should be an inhalation to elevate the shoulders and chest prior to pressing the bar upward while extending the elbows and flexing the shoulders. Press the bar until the elbows are fully extended and the bar is directly over the shoulders. As the bar is being pressed, a person moves their head back around the bar. After the bar is above the head, the head should be pushed forward. The legs remain straight throughout the ascension of the bar until the elbows are at full extension.
There should be an inhalation to elevate the shoulders and chest prior to pressing the bar upward while extending the elbows and flexing the shoulders. Press the bar until the elbows are fully extended and the bar is directly over the shoulders. As the bar is being pressed, a person moves their head back around the bar. After the bar is above the head, the head should be pushed forward. The legs remain straight throughout the ascension of the bar until the elbows are at full extension.
DESCENT
Recovery from the fully pressed position is a controlled lowering of the bar with the arms until the bar reaches the anterior deltoids. Once the bar touches the shoulders, the legs may be used to further decelerate the weight of the bar but should not bend beyond a 1/4 squat position. The bar should be returned to the starting position using an explosive front squat action.
Recovery from the fully pressed position is a controlled lowering of the bar with the arms until the bar reaches the anterior deltoids. Once the bar touches the shoulders, the legs may be used to further decelerate the weight of the bar but should not bend beyond a 1/4 squat position. The bar should be returned to the starting position using an explosive front squat action.
PUSH PRESS
The next lift in overhead pressing progression is the push press. It is similar to the shoulder press with the exception that the legs are used to help initiate the upward movement of the bar.
The next lift in overhead pressing progression is the push press. It is similar to the shoulder press with the exception that the legs are used to help initiate the upward movement of the bar.
STARTING POSITION
The most efficient setup method is exactly the same as the shoulder press, where the lifter removes the bar from its resting location on squat stands or power rack cradles. It will be necessary for the athlete to use a clean grip and rack the bar across the anterior deltoids with the knees and torso straight
The most efficient setup method is exactly the same as the shoulder press, where the lifter removes the bar from its resting location on squat stands or power rack cradles. It will be necessary for the athlete to use a clean grip and rack the bar across the anterior deltoids with the knees and torso straight
ASCENT (DIP AND DRIVE)
The athlete will contract their abdominal musculature prior to a forceful inhalation to elevate the shoulders and chest. Immediately after this raise of the shoulders, there should be a quick 1/4 to 1/5 squat, also called the dip, with a very rapid change in direction upward, generating vertical power drive. The bar will continue its upward motion from the continued application of force through the flexion of the elbow and shoulder. The push press is finished when the bar is pressed out with full elbow extension. The bar should be directly over the shoulders, with no re bending of the knees. During the upward movement of the bar, the person pushes their head through their arms until slightly forward of the arms. This forward motion of the head is achieved by thrusting the chin anteriorly as the bar clears the head while at the same time continuing shoulder flexion and moving the arms slightly posteriorly to place the bar directly over the shoulders.
The athlete will contract their abdominal musculature prior to a forceful inhalation to elevate the shoulders and chest. Immediately after this raise of the shoulders, there should be a quick 1/4 to 1/5 squat, also called the dip, with a very rapid change in direction upward, generating vertical power drive. The bar will continue its upward motion from the continued application of force through the flexion of the elbow and shoulder. The push press is finished when the bar is pressed out with full elbow extension. The bar should be directly over the shoulders, with no re bending of the knees. During the upward movement of the bar, the person pushes their head through their arms until slightly forward of the arms. This forward motion of the head is achieved by thrusting the chin anteriorly as the bar clears the head while at the same time continuing shoulder flexion and moving the arms slightly posteriorly to place the bar directly over the shoulders.
DESCENT
Recovery from the fully pressed position is a controlled lowering of the bar with the arms until it reaches the upper chest and anterior deltoids. The knees bend to assist the decelerating of bar as it is received. The load on the barbell will typically be greater than the weight used for a shoulder press because of the use of the legs to initiate the action. This exercise is an explosive strength exercise as there is a component of speed associated with the generation of upward vertical displacement of the bar.
Recovery from the fully pressed position is a controlled lowering of the bar with the arms until it reaches the upper chest and anterior deltoids. The knees bend to assist the decelerating of bar as it is received. The load on the barbell will typically be greater than the weight used for a shoulder press because of the use of the legs to initiate the action. This exercise is an explosive strength exercise as there is a component of speed associated with the generation of upward vertical displacement of the bar.
PUSH JERK/POWER JERK
STARTING POSITION
The push jerk or power jerk are names that have been used to describe the same exercise that is executed in the same manner as the push press with the exception during the pressing phase of the lift.
The push jerk or power jerk are names that have been used to describe the same exercise that is executed in the same manner as the push press with the exception during the pressing phase of the lift.
ASCENT (DIP AND DRIVE)
As an athlete explosively presses the barbell upward, they will simultaneously push themselves under the bar in a jump down motion. When the athlete's arms are straight (elbows at full extension and shoulders at full flexion) to catch the bar over head, the knees will be slightly flexed in a 1/4 squat position.
As an athlete explosively presses the barbell upward, they will simultaneously push themselves under the bar in a jump down motion. When the athlete's arms are straight (elbows at full extension and shoulders at full flexion) to catch the bar over head, the knees will be slightly flexed in a 1/4 squat position.
DESCENT
After the athlete catches the bar, they will stand up and demonstrate approximately about 2 seconds of control with the bar in the overhead position, then the bar is lowered back to the rack position across the anterior deltoids. It should be noted that with maximal attempts, bumper plates should be used so the athlete can use a control drop of the bar to the platform. Spotters on either side of the lifter can assist the athlete by grabbing the end of the bar when lowering the bar from the overhead position back to the rack position. If jerk boxes (stands) are used, then the bar is lowered to the boxes at the completion of the jerk in a controlled fall. Jerk boxes (stands) can be a 3-foot-long, 2-foot-wide wooden box or metal stand whose height can be adjusted according to the athlete.
After the athlete catches the bar, they will stand up and demonstrate approximately about 2 seconds of control with the bar in the overhead position, then the bar is lowered back to the rack position across the anterior deltoids. It should be noted that with maximal attempts, bumper plates should be used so the athlete can use a control drop of the bar to the platform. Spotters on either side of the lifter can assist the athlete by grabbing the end of the bar when lowering the bar from the overhead position back to the rack position. If jerk boxes (stands) are used, then the bar is lowered to the boxes at the completion of the jerk in a controlled fall. Jerk boxes (stands) can be a 3-foot-long, 2-foot-wide wooden box or metal stand whose height can be adjusted according to the athlete.
SPLIT JERK
STARTING POSITION
The split jerk is a progression from the push jerk with the difference being that instead of pushing the body under the bar into the squat position, a split foot stance position will be used. Primarily, the split jerk is used for weightlifting, although the use of moving the feet in a cyclic split jump pattern may prove beneficial to triple jumpers, pitchers, and other sports requiring a similar lower extremity motion. A cyclic split jump is the motion of one leg moving forward while the opposing leg moving backward. A continual execution of these leg movements would result in the action of bounding. Therefore, inclusion of the split jerk may enhance the muscular stiffness of the legs, improving bounding efficiency. At this point in the pressing progression, the athlete should have the pressing phase well established. The next part in learning the push press is determining which foot will go forward and backward. The easiest way to determine the proper lead foot is to ask the athlete to walk toward you. Typically, the athlete will step first with the dominant leg, which would be the lead leg in the split jerk.
The split jerk is a progression from the push jerk with the difference being that instead of pushing the body under the bar into the squat position, a split foot stance position will be used. Primarily, the split jerk is used for weightlifting, although the use of moving the feet in a cyclic split jump pattern may prove beneficial to triple jumpers, pitchers, and other sports requiring a similar lower extremity motion. A cyclic split jump is the motion of one leg moving forward while the opposing leg moving backward. A continual execution of these leg movements would result in the action of bounding. Therefore, inclusion of the split jerk may enhance the muscular stiffness of the legs, improving bounding efficiency. At this point in the pressing progression, the athlete should have the pressing phase well established. The next part in learning the push press is determining which foot will go forward and backward. The easiest way to determine the proper lead foot is to ask the athlete to walk toward you. Typically, the athlete will step first with the dominant leg, which would be the lead leg in the split jerk.
ASCENT (DIP AND DRIVE WITH SPLIT VARIATION)
The split motion is performed by a quick hip flexion of the lead leg and quick hip extension of the rear leg. The impact of both feet should occur at the same time with the front foot landing flat and the rear foot landing on the ball of the foot. Both knees should be slightly flexed and approximately hip width for maximal lateral stability. As in the jerk press, the legs will not only act as decelerators but will also have to be able to move quickly out of the way if a press is missed. The barbell should not move forward or backward but rather follow a strict vertical path .
The split motion is performed by a quick hip flexion of the lead leg and quick hip extension of the rear leg. The impact of both feet should occur at the same time with the front foot landing flat and the rear foot landing on the ball of the foot. Both knees should be slightly flexed and approximately hip width for maximal lateral stability. As in the jerk press, the legs will not only act as decelerators but will also have to be able to move quickly out of the way if a press is missed. The barbell should not move forward or backward but rather follow a strict vertical path .
DESCENT
Recovery from the split foot position is done by extending the front knee with a small step back followed by a step forward by the rear leg. If the steps by the feet are consistent, the athlete's feet should be close to parallel with each other when standing vertical. If the feet are not close to parallel, the coach should take some time to correct this error. The athlete or coach may choose to alternate the lead leg with repeated repetitions of the split jerk. This should be based on the overall goal of the athlete.
Recovery from the split foot position is done by extending the front knee with a small step back followed by a step forward by the rear leg. If the steps by the feet are consistent, the athlete's feet should be close to parallel with each other when standing vertical. If the feet are not close to parallel, the coach should take some time to correct this error. The athlete or coach may choose to alternate the lead leg with repeated repetitions of the split jerk. This should be based on the overall goal of the athlete.
CONCLUSION
Overhead pressing motions are a vital component to a strength program for developing upper extremity strength and explosive pushing ability. However, these benefits can be negated if incorrect technique is taught, maintained, or promoted. There are a myriad of overhead pressing styles that can be implemented, but correct technique is just as critical for success as choosing the right exercise. It is the responsibility of the strength coach to select the most applicable press, specific to the athlete's goal. To effectively develop an athlete, there has to be the overall enhancement of strength and fitness before specific enhancement of attributes involved in that sport.
Overhead pressing motions are a vital component to a strength program for developing upper extremity strength and explosive pushing ability. However, these benefits can be negated if incorrect technique is taught, maintained, or promoted. There are a myriad of overhead pressing styles that can be implemented, but correct technique is just as critical for success as choosing the right exercise. It is the responsibility of the strength coach to select the most applicable press, specific to the athlete's goal. To effectively develop an athlete, there has to be the overall enhancement of strength and fitness before specific enhancement of attributes involved in that sport.
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