Double Push Press
Two bells in the rack, driven overhead with the legs. The heaviest overhead work in the method, and it is the legs that make it possible.
The lesson
- 01
Clean them up once
Both bells to the rack to start the set. After that the cleaning is done — you press from the rack and return to the rack.
- 02
Find the rack
Bells resting on the forearms, fists near your collarbones, elbows in and down, wrists straight. Everything overhead is built on this position.
- 03
Brace, then breathe
Tighten your trunk like you're about to be punched, and keep breathing against that tension. Don't hold your breath through the set.
- 04
Dip with the legs
A short, fast bend at the knees — a few centimetres, heels down. This is the drive, and it is the difference between this and a strict press.
- 05
Drive, then press
Reverse the dip hard and let that send the bells up. Your arms finish the job once the legs have done theirs.
- 06
Finish tall
Arms straight, bells stacked over your shoulders, shoulders pulled down into your back, ribs down. One still moment at the top.
- 07
Return to the rack
Bring them down to the rack under control, reset the position, and go again. Park them from the rack when the set ends.
- 08
The test
If your shoulders are grinding, the legs came up short and you turned it into a press. A push press should feel like the bells were launched.