Thank you for joining us today for a short overhead press workout. Follow closely to the guidance provided to maximize your benefit and avoid injury. Before you train this session you should have learned the the deadlift, kettlebell swing,and the kettlebell clean&press.The push press is a highly challenging exercise, especially when performed for longer repetitions. Typically I am not a big advocate of extremely high rep weight training for frequent practice. However, this drill has an advantage that many others don’t. You will switch hands frequently which will minimize muscle fatigue over a slightly longer set. The declining rep-count will also help your strength endurance. Make sure you stay focused as your heart rate increases to maintain safety and maximize the benefit. You will notice quite quickly how challenging it is to move weight from the rack to the overhead loaded lat position for repetitions. The constant demand on your core, shoulders and focus will make this drill highly challenging.
The Workout:
Today’s session begins with a clean to the rack position with your non-dominant hand. Switch hands by either placing the bell dead, or with a swing switch, then clean it to the dominant hand rack position.
Perform twelve presses non dominant
Switch hands
Perform twelve presses non dominant
Switch hands
Nine presses non-dominant hand
Switch hands
Nine presses Dominant hand
Switch hands
Six presses non dominant hand
Switch
Six presses dominant hand
Switch hands
Three presses non dominant hand
Switch
Three presses dominant hand
Remember:
- Make sure you don’t arch your back as you press
- End with a locked-out overhead position
- Maintain a straight up and down fist the entire movement
- Breathe in at the bottom, exhale at the top
- Keep your shoulder back and down
This drill won’t take long so feel free to incorporate it into your existing routine. This exercise goes well with pulling exercises, kettlebell swings, lunges and deadlifts. You may feel soreness in your shoulders, triceps and abdomen and probably noticed a significant demand on your cardiovascular endurance while performing the drill.
Thanks for joining me!
Peter Hirsh
