The Push Press, which CrossFit Seminar Staff member Julie Foucher demonstrates for us in this video, is very similar to the Shoulder Press, except now we use the hips to help us so that we can shift a heavier load overhead. We start the movement with a small downwards dip, then drive out of our heels to extend the hips fully. If it is explosive enough, this hip extension (i.e. straightening out of the hips and knees) transfers some momentum to the barbell, making it easier to press the barbell overhead. You can even test it out without using your hands and see how the barbell bounces up a little. It is important to remember not to press upwards with your arms too early – you want to wait until the hips fully extend in order to ‘catch’ that extra momentum generated by the hips before you use the arms to push upwards.

Points Of Performance

  • Stand on feet with hip-width apart
  • Hands positioned on the sides of the shoulders
  • Elbows slightly in front of the bar
  • Hold the bar with a full grip
  • Bar rests on torso
  • Torso dips stright down
  • Hips and legs extend, then press
  • Heels down until hips and legs extend

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