Setup & Positioning
"Stand with your feet about shoulder-width apart, holding a barbell at shoulder height in the front rack position—palms facing forward, elbows slightly in front of the bar, and wrists neutral. Keep your chest tall, core braced, and eyes forward."
Key point: “Your legs start the press, but your arms finish it—this makes it more powerful than a strict overhead press.”
Execution
1. Dip:
"Bend your knees slightly (about 6–8 inches) while keeping your torso upright and heels on the ground."
2. Drive:
"Explosively extend your knees and hips, using your leg power to drive the bar upward."
3. Press:
"As the bar leaves your shoulders, press it overhead to full extension, locking out your elbows without shrugging your shoulders excessively."
4. Return:
"Lower the bar under control back to your shoulders, re-brace, and repeat."
Where You Should Feel It
- Shoulders and triceps during the press
- Legs and hips generating the initial drive
- Core stabilizing the entire movement
Where You Shouldn’t Feel It
- Lower back pain from leaning back
- Wrist strain from poor rack position
- Neck discomfort from pressing too far behind the head
Breathing
"Take a deep brace before the dip, exhale as you press overhead, inhale as you return to start."
Common Mistakes to Avoid
- Leaning back excessively – Increases lower back strain.
- Dipping too deep – Keep it short and controlled for power transfer.
- Pressing before finishing the leg drive – Time your press with the bar’s upward momentum.
- Catching the bar with elbows too low – Keep elbows slightly forward for a stronger rack position.
