Push Press

Efficient shoulder range of motion arm positioning in the swing, and the ability to manipulate shots

Starting position:

In a standing position, feet neutral, or split stance, start with the weights in hands at shoulder level, just in front or the body, palms facing forward

Movement:

Begin the movement with a slight counter movement by slightly bending the hips and knees as if you were jumping. Create the initial movement by driving the legs in to the ground, to create an upward force of the body. as the momentum you create with the lower body starts to lift the torso up, use the created momentum to help propel the weight up overheard with the arms maintaining a strong grip on the weight. The top position should be straight arm, straight body position, weight overhead. Control the weight in the downward movement, and slightly bend the hips and knees to receive the weight at the chest before starting the next rep or lowering the weight to the ground.

Notes: This is a full body power progression, loading force from the ground, up through the legs, and in to the torso then arms.