Hey there! Ben, from WODprep here, ready to break down some key barbell movements you'll see in your workouts: the strict press, push press, push jerk, split jerk, and thruster. Understanding these will make tackling your next workout a breeze.
Let’s dive in!
1. Strict Press
What Is It?: The strict press (also called the shoulder press or overhead press) is a classic. It’s all about pushing the barbell from your shoulders to overhead using just your upper body strength.
How to Do It:
- Start: Barbell rests on your shoulders, elbows slightly in front.
- Action: Press the barbell straight up until your arms are fully extended.
- Finish: Stand tall with your elbows, hips, and knees locked out.
Key Tip: Keep your body still and focus on pressing with your shoulders.
2. Push Press
What Is It?: The push press lets you use your legs to help get the barbell overhead, making it easier to lift heavier weights compared to the strict press.
How to Do It:
- Start: Barbell on your shoulders, feet hip-width apart.
- Action: Dip your knees slightly, then use your legs to drive the barbell up.
- Finish: Lock out your elbows and stand tall.
Key Tip: Use the power from your legs to drive the barbell up, not just your arms.
3. Push Jerk
What Is It?: The push jerk adds a bit more flair. It’s similar to the push press but allows you to drop under the barbell to catch it, which helps you lift even more.
How to Do It:
- Start: Barbell on your shoulders, feet under your hips.
- Action: Dip and drive the barbell up, then rebend your knees and hips to catch it overhead.
- Finish: Stand up with the barbell locked out overhead.
Key Tip: The rebend helps you get under the barbell and stabilize it overhead.
4. Split Jerk
What Is It?: The split jerk takes things up a notch by having you split your feet apart as you catch the barbell. It’s great for handling heavier loads.
How to Do It:
- Start: Barbell on your shoulders.
- Action: Dip and drive, then split your feet into a staggered stance as you catch the barbell overhead.
- Finish: Bring your feet back together and stand up tall.
Key Tip: The split stance allows you to get lower under the barbell, making it easier to stabilize.
5. Thruster
What Is It?: The thruster combines a front squat with a push press. It’s a killer full-body move that’s all about getting low and driving up with power.
How to Do It:
- Start: Barbell on your shoulders, feet shoulder-width apart.
- Action: Perform a deep squat (go below parallel), then drive up from the squat and press the barbell overhead in one smooth motion.
- Finish: Stand fully extended with the barbell locked out overhead.
Key Tip: Make sure the squat and press are one fluid motion—no jerking allowed!
Shoulder-to-Overhead
If your workout says “shoulder-to-overhead,” you can choose from any of the movements we’ve covered. Just remember that each rep starts with the barbell on your shoulders and ends with it locked out overhead. You could use the strict press, push press, push jerk, or split jerk—pick what works best for you!
Final Thoughts
The more you practice, the smoother these movements will become. If you’re looking to up your game, check out WPX for just $9 a month. It’s packed with accessory programming to complement your regular training and fast-track your progress.
And for those who want to dive deeper into weightlifting, our WPX Weightlifting program is perfect for improving your technique across the board.
Want to improve your shoulder mobility or get a complete training package?
WODprep Academy has you covered with courses on everything from shoulder mobility to full weightlifting techniques.
Check out the links below to explore these resources and supercharge your training. Keep pushing, and see you in the next workout!