WEAKNESS FROM PUSH PRESS

Q: I’m relatively new to push pressing and I admit that I actually do really suck at it at this point. For instance, I’ll powerclean the bar but my grip gets messed up and when I try to reset it, I can’t. After that, I’ll try to pop up and throw the bar through the roof, but that doesn’t exactly happen. What happens is I’m wobbly at lockout and kind of grind out the press. I figure my legs are weak and that’s part of the issue. And then the bar ends up in different places either high or low on my chest. Is it a tempo issue or just practicing more and getting stronger and more stable over time?

A: First off, you should work with someone who is experienced and have them watch your form and give you tips to help you become more fluid and proficient. But in the interim, you should lighten up on the weights to get the movements down and your thrust and power up. You need to walk before you run and that’s a great way. A few other tips can help you too: Make sure you’re locking out over your center of gravity, which is probably a bit further behind you than you think because of stance. This will help you balance better to become more stable. Do some front squats also because they help you develop your push-pressing drive a great deal. If you haven’t done much explosive lifting, and it sounds as though you haven’t, it takes time to develop. It isn’t like learning or perfecting static lifting movements. Those are isolative and much easier. Incorporating the whole body in unison is difficult. Mentally, you need to start looking at PP’ing as explosion, not military press with cheats added in. Try PP’ing from the rack first, and then progress from there. Best of luck!

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