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2.2. Push Press

Push Press


  • 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


  • 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


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