The Overhead Push-Press is also performed in the Strength Training Circuit with kettlebells.
In this version it is performed with a straight bar, requiring more skill and coordination.
Figure 14-17 demonstrates the exercise as it would be conducted by an individual Soldier:
Starting Position
The starting position for the Overhead Push-Press is the Straddle Stance position with the knees slightly flexed or a Straddle Stance position with staggered legs holding the bar near the top of the chest just below the collar bones.
Use a closed overhand grip.
Movement
From the starting position, perform a drop and drive by flexing the knees and hips before forcefully extending them.
Simultaneously, extend the elbows and shoulders to raise the bar overhead.
The neck can slightly extend to allow the bar to pass in front of the face as it moves overhead.
If the Straddle Stance position with staggered legs is used for the starting position, adjust the feet during the drive phase to the Straddle Stance position.
Hold the weight above the head with elbows straight.
After a brief pause, reverse the movement to return to the down position—flex the elbows, hips, and knees to cushion the impact on the shoulders as the weight descends.
Check Points
● As the weight and repetitions increase, concentrate on preventing the upper back and shoulders from rounding forward.
● Always lift a weight that can be controlled throughout the range of motion.
Repetitions
Repeat this movement for the correct number of repetitions and sets required to meet the goal of the free weight session.