Barbell Push Press and Overhead Press

  1. Set barbell on rack so that collar bones are below bar level – never go high where you have to stretch on toes to un-rack a bar
  2. Place hands on bar so that when looking in mirror you see your index finger is outside outer edge of shoulder when looking at your reflection. If you don’t have a mirror, symmetrically place hands on bar, step forward and drag hands outward so index is outside shoulders
  3. Step up (if you haven’t already) to bar, feet under hips and bend knees to drop below bar pressing shoulders into bar
  4. Stand up lifting the bar with you
  5. Step away from rack
  6. PUSH PRESS
    1. Bend knees slightly to jump bar overhead
    2. Let hips rock back as chest comes forward, poke head through window of arms
    3. Lean chest backwards so head gets out of way of bar path, let hips counterbalance forward
  7. OVERHEAD PRESS (create a see-saw rhythm with shoulders and hips)
    1. Keep knees straight and press bar overhead, chest goes forward, head pokes through window of arms, hips swing backward
    2. See-saw hips forward and chest and shoulders backward to let bar come down to touch chest

BONUS:

If you hold your breath while the bar is in motion you’ll create a stable spine. If you inhale and exhale on the ascent or descent of lift the breathing muscles, which stabilize the spine, will be moving and will destabilize the spine. You really don’t want that went lifting heavy things.

Believe it or not, the rest in this exercise is when arms are locked overhead. Take a big inhale, hold breath, bring bar down and up and exhale. Inhale/hold before your next rep!

 

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Barbell Deadlift and Rack Pull

Watch entire video for reasons you’d do a rack pull from cage or a deadlift from floor!

Rack Pull (conventional)

  1. Set safety bars low so that when the bar is on the bars it hits you mid shin
  2. Walk up to bar placing shins against bar, hip distance apart, don’t move the bar
  3. Keep chest up as you reach hips back to place hands on barbell on outside shins
  4. Once hands are on bar and shins are still touching, reach hips back even more and lift chest so shins, hips and chest are reaching in opposite directions. This will stabilize and protect your spine
  5. Take a deep breath in, pull shoulder blades together and stand while dragging bar up body
  6. Reach hips back and keep chest up while lowering the bar quickly to rack

Rack Pull (sumo)

  1. Set safety bars low so that when the bar is on the bars it hits you mid shin
  2. Walk up to bar placing shins against bar, wide enough to place hands between legs, directly under shoulders, don’t move the bar
  3. Keep chest up as you reach hips back to place hands on barbell on inside shins
  4. Once hands are on bar and shins are still touching, reach hips back even more and lift chest so shins, hips and chest are reaching in opposite directions. This will stabilize and protect your spine
  5. Take a deep breath in, pull shoulder blades together and stand while dragging bar up body
  6. Reach hips back and keep chest up while lowering the bar quickly to rack

Deadlift (conventional)

  1. Walk up to bar with feet slightly wider than hips
  2. Places bow-tie of shoe laces under barbell
  3. Hinge at hips to lower hands to bar
  4. Keep chest up and hips reaching back
  5. Once hands are on bar take a deep breath in, pinch shoulder blades and sit back into heels
  6. Stand up dragging barbell up body
  7. Lower the bar down quickly (controlled drop) while keeping chest up – shoot hips back to do this
  8. Exhale and re-establish steps 4 & 5 to do another repetition

Deadlift (sumo)

  1. Walk up to bar with feet wider than shoulders, using rings (smooth part in between knurl) as a guide. I’m 5’2 and usually put my shins behind them
  2. Places bow-tie of shoe laces under barbell
  3. Hinge at hips to lower hands to bar
  4. Keep chest up and hips reaching back
  5. Once hands are on bar take a deep breath in, pinch shoulder blades and sit back into heels
  6. Stand up dragging barbell up body
  7. Lower the bar down quickly (controlled drop) while keeping chest up – shoot hips back to do this
  8. Exhale and re-establish steps 4 & 5 to do another repetition

 

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Barbell Bench Press

  1. Begin sitting at edge of bench (you probably won’t hit your head if you sit at the edge!)
  2. Lay back onto bench
  3. Slide backward until eyes are under bar
  4. Separate legs so you have a wide, sturdy base
  5. Place hands a straight thumb’s distance from the edge of the knurl, grip the bar and squeeze it
  6. Arch back as much as possible
  7. Pinch shoulder blades together
  8. Take bar off rack and let the bar settle directly above shoulders, ring part of your fingers facing the ceiling
  9. Inhale – bring bar to bottom of sternum
  10. Press bar back up to locked elbow position
  11. Exhale
  12. Inhale again before the next rep

 

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Push-Up

  1. Level 1: 3/4 body weight
    1. Knees on floor, hands (generally) one hand distance in front of shoulders
    2. Hinge at hips to form a diagonal line from knees, through hips, through shoulders, to head
    3. Bend elbows, allowing them to find a comfortable angle*, don’t force them out to the side
    4. Return to straight elbow
  2. Level 2: full body weight
    1. Toes and hands on floor
    2. Stiffen body
    3. Bend elbows, allowing them to find a comfortable angle*, don’t force them out to the side

*Tuck elbows into hips for more direct tricep work

 

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Forward Lunge into Single Leg Deadlift

  1. Begin standing with feet under hips
  2. Step forward into a lunge, kissing rear near to floor
  3. As you stand, propel yourself forward and tip torso over into a single leg deadlift while raising the rear leg to a horizontal line with torso
  4. Stand, bringing torso upright over hips and rear leg stands on floor

Refer to pbcfit.com/single-leg-deadlift for more details on single leg deadlift

 

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Sit Thru

  1. Begin on all fours with hands under shoulders and knees under hips, toes tucked under
  2. Hover knees and shins off floor
  3. Unweight an opposite set of feet and hands (r/l or l/r)
  4. If right hand and left foot are unweighted, pivot right on right ball of foot threading left leg under body
  5. Return to hands and feet on floor, ideally – keep shins and knees hovering

 

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