Classification
| Utility: | Power |
| Mechanics: | Compound |
| Force: | Push |
Instructions
Preparation
Clean barbell from floor a nd position on shoulders or dismount barbell from rack. Grasp barbell to sides with very wide overhand grip. Position toes outward with wide stance.
Execution
While pressing bar over head, squat down until knees and hips are fully bent or until thighs are just past parallel to floor and arms are extended.
Return
Maintain barbell over head with arms extended while extending knees and hips until legs are straight. Bend knees slightly and drop barbell to back of shoulders. Straighten legs and repeat execution.
Comments
Knees travel in direction of toes. Keep head forward, back straight and feet flat on floor; equal distribution of weight through forefoot and heel. See Squat Analysis. Optional: Accelerate when squatting up, slowing just before full extension. Master Overhead Squat before practicing this exercise. Also see movement in Slow Motion.
Force (Articulation)
Dynamic
- Hip
- Knee
- Ankle
- Shoulder
- Scapula & Clavicle
- Elbow
Static
- Spine (Thoracic, Lumbar)
- Shoulder
- Scapula & Clavicle
