Photo by Bruce Klemens

Interestingly enough, not many studies have investigated the impact of explosive overhead pressing movements – push pressing, push jerking and split jerking, for example – on performance in sports. More than 20 years have gone since Garhammer’s last publication in merit on propulsion forces as a function of intensity for weightlifting and vertical jumping in the Journal of Applied Sports Research.

Dr. Garhammer found reasons to consider the hang power clean and the split jerk as different exercises, with different applications in the strength and conditioning field. The weightlifting jerk “happens” to be part of a more complex event, the clean & jerk: these movements, however, display different biomechanical features which, in turn, suggest different applications for athletic development.

Ideally snatch, clean and jerk could be aligned in this particular order along a continuum that goes from high-velocity/low-force movements to low-velocity/high force movements as indicated by the different kinetic and kinematic profile of these exercises: the jerk, on the left-hand side of the Hill’s curve, displays what Dr. Garhammer called a U-shape profile whereas the snatch, the clean and any other athletic-like movement (such as the vertical jump) display what appears to be a V-shape profile and they heavily spread across the middle/right-hand side of the hyperbole.

The overhead pressing mechanics involved in the weightlifting jerk allows for peak power output to be achieved with a much higher load than any other Olympic weightlifting movement although the rate of force development (RFD) displays a less “sharp” peak resulting in a smooth, U-shape slope.

These basic considerations suggest how the jerk and its variations – the overhead press, the push press and the split jerk – should be considered more like a strength-oriented movement rather than like a power-orientated movement: they provide excellent axial load, developing lower and upper body maximal strength while challenging coordination, balance and active range of motion. Paraphrasing Dr. Yuri Verkhoshansky, the weightlifting jerk develops “strength in presence of speed”, the stereotypical definition of “functional strength” as it applies across the board in every sporting event that requires a different combination of strength, speed, and power.

Reference:

1. Garhammer, J., & Gregor, R. (1992). Propulsion forces as a function of intensity for weightlifting and vertical jumping. J Appl Sport Sci Res, 6(3), 129-34.

2. Lake, Jason, Mike Lauder, and Rosemary Dyson. “Exploring the biomechanical characteristics of the weightlifting jerk.” ISBS – Conference Proceedings Archive 1, no. 1 (November 2, 2007).

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The overhead lift setup requires the ability to stand in good posture with correct lumbar and thoracic curves. You need full overhead extension of the shoulder, keeping the rib cage tucked, the neck in a neutral position, and elbows locked out. Once this position can be properly maintained, you can add load by starting with the overhead press.

After the overhead press is mastered, you can add load and speed with the push press. After the push press is a smooth and coordinated movement, you can progress into the push jerk. When the push jerk becomes a natural movement, then learning the overhead squat is next. Clean and jerks can also be implemented during this time for power development.

People often a rush to perform overhead squats, but the development of strength and coordination first is critical, along with having a competent front squat. Only once these prerequisites are met should you begin to overhead squat. And the overhead squat to full depth should be mastered before any full snatches are done.

You can begin to power snatch or snatch balance to learn the coordination, but wait until the overhead squat becomes a natural movement before starting full range of motion snatches.

In short the progression for the overhead lifts is this:

1. Strict Press
2. Push Press
3. Push Jerk
4. Clean and Jerk
5. Overhead Squat
6. Power Snatch
7. Snatch Balance
8. Full Snatch

Developing overhead ability is a combination of establishing enough muscle flexibility, joint mobility, trigger point reduction, and stability. If you cannot meet the criteria listed in the beginning of this article for proper mobility, begin by using the following techniques:

1. Begin with spinal mobility, because without a proper base your shoulders are doomed for failure. Use the posture test against the wall as a start. If good posture is achieved easily, begin to raise your arms overhead and try the posture test in an overhead position. If your back begins to peel off the wall use a foam roller for thoracic extension, lat trigger point, and chest trigger points.

2. Take a look at your shoulders. Shoulders are tough joints but are an intricate web difficult to replicate and understand. I believe that most often it’s the major muscles connecting to the shoulder that become tight and should be addressed first. Don’t begin trying to fix your shoulder mobility by cranking on the joint. In fact, I’m hesitant to prescribe any if much true shoulder stretching, specifically that with external and internal rotation. This is because it can be overdone, and people want to crank to get things moving again quickly. So work on the surrounding muscles, but be nice to your shoulder joint.

3. Once the standard starting position for overhead work is met, doing overhead isometric work such as waiter’s walks and overhead barbell walks are great ways to build stability and strength in a safe manner. While these are great movements, they are also probably the most rushed in the CrossFit world with coaches trying to correct people on the fly. The issue becomes that without the range of motion and stability, no amount of coaching will matter. The only coaching that is effective at that point is giving the client a substitution. After the walks are competent and controlled, then exercises such as the Turkish get up and windmills are also effective to bolster the integrity of the shoulder joint.

Realize that it took your shoulders years, if not decades, to get tight – so they are not going to open back up in a day. Be patient and work consistently. Consistent effort will yield better results than trying to pack a ton into a single day or session per week. Also take time to evaluate what other factors and environments in your life are contributing to immobility and poor positioning.

Helping to correct those is often just as effective as direct mobility work. Realize that even if you want to become competitive at CrossFit in your box or at a higher level, it’s the long-term rise you are looking for, not quick success.

The post Get Smart About Your Press appeared first on Breaking Muscle.

In the video below I will go over three exercises to help you increase range of motion in your spine and shoulders. Most of you will benefit from these mobility and stretching drills, especially if you sit in front of a computer or behind a steering wheel for too many hours in the day. This pattern begins in kindergarten when we start sitting for many hours, and it leads to us living slumped in chronic flexion. This causes flexion in the thoracic spine (t-spine), shoulders, and lumbar spine in teens and adults.

Your thoracic spine and shoulders build the foundation for a rock-solid overhead position.

Alignment Basics for Overhead Lifts

Remember, weight drives straight down from the overhead position. Ideally, the weight is over the shoulders and bearing down through the hips and feet, which should all be aligned. In this optimal position, the force of the weight passes down through the body, out through the feet, and into the floor.

If the t-spine is not able to fully extend while pressing or jerking, the shoulder cannot go into full flexion. This will cause you to push the weight in front of your head rather than overhead (or back for a jerk), adding stress to the shoulders. The stress from the weight will bottleneck in the shoulders (and/or low back) instead of traveling down through the feet.

Since many people tend to hyperextend their low backs to compensate for shoulder immobility, the low back often receives load stress generated by poor mechanics. As you can imagine, these negative effects are amplified by increased load or repetitions.

Assess Your Mobility

You can quickly check your mobility by using Grey Cook’s overhead squat drill from FMS. If you cannot keep your arms over your head with this screen, you do not have enough flexion in the shoulder to perform a jerk or a double weighted press with two kettlebells, two dumbbells, or a barbell. However, you can perform a one arm press or jerk with a kettlebell or dumbbell. This exercise requires less flexibility and can help groove the movement pattern.

Another great test for shoulder mobility is Grey Cook’s wall slide. If you cannot slide your arms along the wall without pushing forward or extending in the mid to low back, you need to work on mobility and flexibility of the shoulder. If you are unable to perform this drill because your upper t-spine is fixed in a flexion pattern, you should not perform overhead presses or jerks, as your risk of injury is high.

If either of these drills causes you trouble, get the issues fixed before you get injured. Watch the video, perform the drills carefully and regularly, and let me know if you have any questions along the way.

You’ll Also Enjoy:

• The Safest and Smartest Progression for Building Your Overhead Lifts
• Understanding the Shoulder and Bulletproofing It From Injury
• How to Crawl Your Way Back to Shoulder Health
• New on Breaking Muscle Today

Photo courtesy of CrossFit, Inc.

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How Is Full Range of Motion Stunting Your Potential?

Quite simply because you’re stronger in shorter ranges of motion. Thus, if you aren’t putting your capabilities to the test in these areas, they’re not going to get much stronger. In a full-range lift, you’re being held back by the point in that lift where you’re weakest.

Besides, you’re not actually always doing “full” ranges of motion anyway. A back squat goes to parallel, not all the way down. A deadlift starts from the height where the bar is set because of the size of the plates on it. These aren’t actually “full range.” So let’s just let go of criticizing partial reps done with purpose.

Some of my favorite partial movements include shortening the movement range of the deadlift and squat even more. But in this article I’d like to focus in on an exercise that isn’t done as often. Recently, I’ve fallen in love with this exercise, and I’d like for you to give it a try, too. (Chances are most people reading this have not ever done this move or the variations here.)

I’m talking about overhead lockouts. You might call it a partial press, but as you’ll see, a press might not even be involved.

The Challenge of Going Overhead

Handling a maximal weight overhead challenges just about every fiber of your body. It doesn’t just involve the arms and the shoulders, but takes tremendous stabilization throughout the torso. You might be surprised at how much of an ab exercise the lockout can become. And the legs are definitely working, too. The one drawback is that a solid power rack and lots of weights are needed for training these exercises.

“A deadlift starts from the height where the bar is set because of the size of the plates on it. These aren’t actually ‘full range.'” 

Legendary weightlifter John Grimek is said to have supported 1,000 pounds overhead in a similar manner to what I’m about to explain. But back in the York days, they hung barbells from chains off of the ceiling beams in order to be able to do this, before power racks became popular.

Note: Despite heavy weights being used, these lockout exercises are usually very safe since the range of motion is limited. As long as you have a solid rack, there is not much danger. Of course, as with anything else you must progress smartly.

The Partial Press

There are a couple different ways to approach overhead lifting in this manner. One of them is to do a partial press. Of course, the more of the press you do, the less you’ll be able to handle. For maximal weights, you’ll want to just work the last inch or two of movement. This will build very strong triceps, which can be useful for all kinds of things.

Overhead Squat Lockout

To get the heaviest weight overhead, your triceps probably won’t be strong enough to get the load in place. Instead, you’ll want to start with the arms already locked out and then basically do a partial overhead squat. The legs are much stronger than the arms so you’ll be able to handle more weight like this. Even if you do the lift in this way, your arms and shoulders will still be working heavily.

Overhead Support

Once you’ve begun either variation of this exercise, you don’t have to stop. You can press the weight for reps or you can hold the weight in place once you’re standing tall in the squat version. This latter approach turns the exercise into more of a support.

Adding Lockouts to Your Current Program

Personally, I like to do overhead lockouts for reps, but most typically work with singles. When I do reps, I usually keep it to fewer than five per set. I recommend playing around with this exercise after your normal press workout. This way it works as a finisher. Or do it before your other pressing. This way you’ve overloaded the muscles and what you press may feel that much lighter.

Give it a try and let me know how it goes for you. If you have questions, post them to the comments below.

Check out these related articles:

• Partial Movements – Globogym Fail or Useful Training Tool?
• Does Range of Motion Matter When Building Strengh?
• Science Says Half-Rep Haters Might Be Wrong
• What’s New On Breaking Muscle Today?

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