PURPOSE
The Overhead Push-Press is the eighth exercise in the Strength Training Circuit.
This exercise strengthens the Soldier’s triceps and shoulder muscle endurance.
This improves the Soldier’s skill in moving heavier weight overhead to build muscular power and strength.
Figure 13-9 shows the exercise as a Soldier conducts it for one minute at station 8 of the Strength Training Circuit:
STARTING POSITION
The starting position for the Overhead Push-Press is the Straddle Stance position.
Hold the kettlebells at the collar bones in the rack position, using a closed neutral grip (palms will be facing each other).
COUNT
● On the command, “BEGIN,” slightly flex the hips and knees into a mini-squat before quickly and forcefully extending the elbows to push the weights overhead.
At the top of the movement, the kettlebells will be above the shoulders.
● Continue to look straight ahead throughout the movement.
● Slightly flex the hips and knees into a mini-squat before returning the weight to the starting position.
This squat helps to absorb the impact of the weight’s descent.
REPETITIONS
● Continue the exercise at own pace for one minute.
Increase or decrease the kettlebell weight if necessary, continuing only if the exercise can be completed to standard.
CHECK POINTS:
● Hold the head and neck in a neutral position, looking straight ahead or slightly upward.
● Perform counts 1 and 3 in a fast, continuous motion.
● Always control the descent of the kettlebells during count 2 to avoid injury to the trunk and back.
● On counts 2 and 4, straighten the elbows but do not lock them.
● Tighten the abdominal muscles while in the starting position and hold this contraction throughout the exercise to ensure trunk stability.
PRECAUTION:
N/A.