A Pressing Issue
Now that you can lift the weight you want to press to your chest and keep it there without passing out it’s time to get it overhead! I know this is true because you read part 1 of this article. Too often people are given exercises as a one size fits all prescription without looking at the reasons behind why you would do that in the first place. If you’re spending plenty of time in the gym and putting in the effort you want the BEST results you can get from what you put in. As such correct selection of exercises to address specific weak points in the lift is a must. Lets look at common pressing issues and my favorite exercises to address them specifically.
Weak Press
If you cannot strict press your bodyweight with a barbell then you have a weak press (the more you weigh over 120kg this becomes less true). A large focus on your training should be increasing your pressing strength through simple exercises like the Barbell press (both standing and sitting), Incline Pressing and DB incline/overhead pressing. Aim for some heavy sets followed by high volume work of another pressing exercise afterwards, for example 5 x 5 standing barbell press followed by 3 x 12 incline db press. I would be doing this as a secondary day to my log work if your primary focus is building a bigger log press and/or competing in strongman.
Here is one of my favourite pressers Eddie Hall strict pressing over 200kg with a log. The man has a set of shoulders like boulders!
Weak off of the chest/shoulders
If you usually fail to get the log above the head and back in line with your body even with leg drive then you need to focus on building press strength from the Chest/shoulder rack position. Full rage exercises are best for developing strength here. DB Work and Barbell work in particular as assistance to your main work. With the log racked on the shoulders it sits higher than a barbell. Using a barbell or DB will help develop strength from below that rack position and help develop more speed through the sticking point if done correctly. Focus on exploding the weight up as fast as possible from the shoulders and pausing in between each rep with the weight at shoulder level. A few sets of 5 will suffice for most people.
Weak locking out the log
Once the weight passes the head the two main issues that come into play are stability of the trunk and triceps strength. As the log goes up and back above the head being able to control it and continue pressing without folding in half or falling over backwards is the biggest issue. Of these two issues the more important one in my opinion is balance. For this reason people who fail at this point get more emphasis in their program on heavier volume work with the log itself. Barbells, axles, swiss bar/footbal bar and similar variants are not the same and don’t give as much value in this case as actual practice with the log. While those variants that I mentioned should be apart of any well designed strength program to help build strength it’s important to remember that there is no substitute for the competition lift or actual movement. Focus on holding lockout for 2 seconds to help being comfortable with the log above your head. NO HALF REPS! Another one of our favourites for this issue is the now infamous Z press. By now you have most lily heard of this exercise made famous by the worlds greatest presser Zydrunis Savickas. Its a great shoulder exercise for the log press and to develop better balance and stability while pressing the log. My preference is to use the log rather than a barbell for better carry over the to log press itself.
Derek Poundstone demonstrating the Z press
Summary
- Focus on building more strength in your overhead strict press. If you can’t strict press your bodyweight or more with a barbell then it needs to be a priority. If you’re a male weighing over 130kg then aim for 130kg as a minimum. If you’re a female 75% body weight is pretty damn strong!
- If you struggle with weight off the chest use more full range movements to build bigger stronger shoulders. DBs, Barbels, Inclines etc
- If you struggle locking out the log once it’s overhead focus on building more midline stability through heavy presses and pause work. Hold the lock out on each rep to get more comfortable with the log overhead.
- If you want to get better at the Log Press, do more Log Press!
Unfortunately log press attempts are not always successful. Big bad Eddie Hall again dropping 220kg on his neck!
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