One of the main pieces we focused
on today in the set up of the push press was the "shelf" position
with the barbell. The elbows are an
important factor here and it's debatable, especially in the jerk, how high your
elbows should go. An idea that we ran with today was that you should have
your elbows as under the bar as possible, as long as you have a shelf for the
bar to rest and your elbows should move up as far as you need them to to create
a shelf. The main aspect of this here is keeping the bar back, where
biomechanically you are at more of an advantage for implementing force on the
bar. The littlest bit, fractions of centimeters (especially at a heavy
weight), you let the bar drift forward or down from your shelf will move the
bar out of that “sweet spot” bar path and require you to generate exponentially more
force (energy) to perform the movement. Big picture: everyone, no matter where your elbows are, needs
to have the bar resting on the shoulders (shelf) in the push press.
With that, we focused on not only establishing the shelf in the set up, but most importantly, maintaining that shelf position through the dip and drive. The shelf position in the dip and drive is crucial for transferring force effectively from your legs into your upper body. The push press is a leg driven movement and in order to use your legs effectively and efficiently you must establish and maintain a shelf through the set up, dip and drive.
Here is Baldo showing us that shelf position in the set up and then through the dip.
****CLICK THE PHOTO****
Greg is a very smooth mover. Here he is looking stellar through the one-arm dumbbell complex.
Push Press 3-3-2-2-1-1
3 times through dumbbell complex with left arm:
2 Hang Power Clean
2 Overhead Lunge
- switch arms
*increase weight every round