Push Press
The Push Press is a fantastic shoulder exercise, but it can be a difficult concept to grasp. Many of the exercises we do require us to lock into our good form and then perform. But when we add in the use of momentum to aid the rep, it moves away from what we would typically do. It’s time to move past the mental block of creating the momentum because in this case, it is not wrong.
There are a number of differences between a strict press and a push press. The strict press is a heavy lift that focuses on movement only at the shoulder. Versus the push press as a full body movement. It is a powerful, explosive, plyometric exercise. Both require stabilization of the shoulder and core, but the push utilizes the lower body and core in addition to the shoulders and allows the press to become a full body movement so you get even more work done with every rep.
The most difficult part of an overhead press is getting the kettlebell off of your chest and up the first couple of inches. The push press requires that momentum. Creating the momentum allows us to get the kettlebell past this tough spot and activate the shoulders to complete the rest of the movement with a little more ease. Getting past this spot also allows you to work with heavier weights than you would have otherwise. And anyone with a shoulder injury either currently, or in the past, will have a much easier time with the push press than they would with the strict press because it’s much safer and easier to get into position.
The biggest difference between a push press and a strict press is that you HAVE to create momentum with your legs in order to complete the rep. If you can stand and push the kettlebell (or whatever implement you are using) over your head with no momentum, it is NOT heavy enough!! If the weight is not heavy enough to require momentum, it will make the exercise that much more difficult to complete correctly. If you don’t need the momentum to complete it, then you won’t use it. Think about trying to jump through the ceiling – you create power with your legs to drive the body up into the air. Butt tight, legs tight, core tight, just like locking a plank. Drop to a quarter squat, squeeze your butt as tight as you can, and punch your fist up into the ceiling. Let the momentum take the Kettlebell up as high as it will go with the aid of your push, then slam your heels to complete the rest of the rep when the momentum stops. Control the kettlebell back into your chest to utilize the eccentric portion of the exercise (the part where the majority of damage is created which leads to greater strength and muscular gains). Remember the importance of the heel slam as well because this is what forces the Kettlebell to complete the rep. If we pop up and stay on our toes, we activate the calves when we don’t want to, and we don’t fully complete the rep. The slam forces the kettlebell to finish overhead and allows you lock into position with your elbow next to your ear and your hand directly over your shoulder. Your best bet is to go heavier than you think you can. You can create as much momentum as necessary, so make it happen.
