Technique - the press

[Simma Park]

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1. General press technique
   
   

   The cues I use on heavy sets myself are: push the hips as far forward before the drive up as I can, and aim the bar at my nose. It immediately helps. [link]

   1. Excerpt from SS:BBT3: "Learning to Press"
      
      
   2. Article by Bill Starr: "The Quest for a Stronger Overhead Press"
   
   
2. Grip / starting position
   
   

   The press is concerned with driving the most weight off the shoulders with the hips and upper body, so the mechanics of the grip have to optimize the drive off the shoulders. The grip is as close to the shoulder joint as possible, with vertical forearms and the grip set so that the bar is directly over the wrists. The closer the better, and it makes a huge difference at heavy weights. If you approach the press as a primary lift, it matters, but most modern Olympic weightlifting coaches regard the press as an assistance exercise, so they don't care about this. We try to press like Serge Redding. [link]

   1. Bar placement

      - wrist angle [link 1] [link 2]
      - placement in palm [link]
      

   2. Grip width [link 1] [link 2]
      
      
   3. Forearm angle / elbow position [link 1] [link 2] [link 3] [link 4]
      
      
   4. Supine grip (don't do this) [link]
      
      
   5. Flexibility problems [link]
      
      
   6. Long arms

      - bar may not sit on delts [link]
      - don't widen grip to compensate [link]

   
   
3. Layback
   1. Excessive layback? [link]
      
      
   2. Lumbar overextension injury [link]
      
      
   3. Second layback
      
      

      The second layback happens by itself when the weight gets heavy, so in essence this press will turn into an Olympic press if you want it to without a conscious effort on your part. It is important to control your back with your abs, so that the layback does not become excessive.
      

      You get under the bar as soon as the bar clears your head, and you stay there. The second hip-drive changes the torso angle but not the bar/shoulder position. It's just a whip of the body. This part is not covered in the new method, since it's an advanced movement that you'll do when you're able to execute the timing.

      [Thread: "The Third Edition: The Press Teaching Method"]

   
   
4. Getting under the bar
   1. Do it ASAP [link]
      
      
   2. Cue: aim for the nose [link]
      
      
   3. Flexibility problems [link]
   
   
5. Stance / footing
   1. Coming up on toes [link]
      
      
   2. Staggered stance [link]
   
   
6. The shrug / squeeze
   1. The "active shoulder" [link]
      
      
   2. Timing of shrug [link]
      
      
   3. Importance of shrug [link]
   
   
7. Pause / breathing [link]
   
   
   
8. Lightheadedness / dizziness
   1. Caused by pressure on the throat [link]
      
      
   2. Try taking a breath at the top [link]
      
      
   3. Examine your diet [link 1] [link 2]
      
      
   4. See also SS:BBT3 p. 89
   
   
9. Stalling / weak press
   1. Microload [link 1] [link 2]
      
      
   2. Eat [link]
   
   
10. Variations
    
    

    Is there an exercise I can substitute for the Presses? Thank you for your time.

    Not really.
    
    [link]

    1. The push press

       - programming push press [link 1] [link 2]
       - press vs. push press comparison [link]
       

    2. The Olympic press

       - article by Bill Starr: The Olympic-Style Press
       - Olympic press vs. push press [link]
       - SS:BBT press vs. Olympic press [link]
       - Olympic press layback [link]
       

    3. The military press: "The Tragic Death of the Military Press" by John D. Fair

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