Push Press

SETUP:

• Stance = Hip width
• Hands just outside the shoulders
• Hook grip, with middle and index finger over your thumb on the bar
• Bar in front, resting on the “rack” or “shelf” created by the shoulders
• Elbows down and in front of bar (lower than in the Front Squat)
• Perform the bracing sequence, get your core tight
• Screw your feet into the ground to create torque
• Look forward to maintain a neutral head position

EXECUTION:

• Think “Dip, drive, press”
• Dip: Perform a shallow dip by lowering your hips between your feet, knees go forward and out slightly, and your chest stays upright
• Drive: In one explosive movement, extend your knees and hips; Move your head back slightly to accommodate a straight bar path
• Press: Press the bar directly overhead, locking out your arms with active shoulders; pulling your torso and head underneath the bar
• Return the bar back down on the same path to the start position by moving your head back slightly and keeping your core tight
• Receive the weight onto your chest by dipping into a quarter squat, then stand to complete