How to Overhead Press WITHOUT Lower Back Pain

Back Pain SUCKS, brother.

I know – I’ve lived with it off and on since I was a Freshman in High School.

I can go weeks and months with no issues at all, and then all of a sudden, WHAM, my back goes out and I’m either out of the gym for a week or two, or every single lift I do is affected.

Know what I mean?

My most recent Back Tweak happened when I was grabbing a pair of 45-lb plates to move them.

TINK! Something went in my back and I haven’t been able to Overhead Press without pain in about 2 weeks.

Which drives me bonkers because I love to work shoulders hard and LOVE Overhead Pressing.

In fact, the Rack Press has become a staple of my training for over 2 years now, but I just haven’t been able to do it without pain in my back the last couple of Shoulder Workouts, so I needed to switch things up.

I also know that they advise NOT to do Seated Press movements either, because the seated position magnifies the pressure on the lumbar area.

Well, yesterday, I discovered something that allowed me to perform my Shoulder Press Workout with ZERO PAIN whatsoever during the movement.

I’ve never seen this variation done before, so I am naming it the Leaning Press.

The Leaning Press

Check out the video below to see how the Leaning Press is done.

This variation allowed me to train without any of the pain I have been dealing with the last couple of weeks. The leaning position allowed me to completely avoid any of the compression force on the spine that the seated position is known to cause, and I still got the taste of the Overhead Lifting that I love so much.

Naturally, I’d much rather be pressing a loaded barbell or Strongman Log overhead, but my back needed the rest, and this little variation gave me what it needed.

If your back hurts, see what your doctor says about giving this a try.

More Overhead Press Articles

If you like Overhead Lifting as much as me, then be sure to check out some of my other articles on Overhead Lifting:

Going for a Max in the Overhead Press
My Approach to Upper Body Training
Principles for Improving the Overhead Press

All the best in your training.

Jedd

Want to Bring Up Your Log?
Check out Intro to Strongman Training:

I have a little saying that I coined about two years ago that goes like this:

Misses Are Just Warm-ups

This is a mental approach that you have to take when your overall training goal is STRENGTH.

You missed a new PR Lift? So What? Try it again.

You didn’t break your previous best mark on your first try? So what? Try it again.

If you set up your lifts right, you should always have at least three good attempts in you to set a new PR. And in some cases, even more.

It doesn’t matter what kind of strength you are going for: Grip Strength, Powerlifting, Olympic Lifting, Strongman Training – all of them require certain factors to be right.

If any of these factors are not right, then you might not complete your lift, even though in reality you are strong enough to complete it.

Here are just a few things that can be “off” when you go for a max and keep you from setting a new PR:
(more…)

My absolute favorite type of Strength Training, aside from Grip, is Overhead Lifting. Whether done in strict fashion, like a press, or a more dynamic fashion, like a jerk, it is all good to me.

As I highlighted in a recent video, I had been having discomfort near my right collar bone which was interfering in some of my lifts.

Initiating movement out of the rack position was causing difficulty for me on strict movements, such as the Barbell and Dumbbell Press. I mentioned it in this video: My Approach to Overhead Work.

Well, there was no way I was going to cut Overhead Work out of my program. After all, it was only a few lifts that caused me problems.

Since straining out of the rack position was feeling like someone was driving a wooden stake into my chest like I was a vampire, I just didn’t do strict press.

Instead, I cycled in Push Press and Jerks, and there was almost ZERO pain when I trained.

I think many people make the mistake of just shutting things down when they have an injury, especially something minor like I was having. To me, work-arounds such as exercise replacements are much better options and keep you from losing strength while you recover.

In fact, last week, I found that even though I had not done tried 100-lb Dumbbell Press since June, I was still able to match my all-time personal best of 3 Reps.

The only thing I did notice is that I felt slower out of the rack position, which makes complete sense, since I had not worked that specific portion of the lift in a few weeks. In fact, I think if I had been working the rack position intensely all of this time, I probably would have hit 4 or even 5 reps.

I say this because being slow out of the whole made me work harder for the lockout, and if I had more burst out of the bottom, I would have had more left for the lockout. Just speculation, of course…

If you currently have shoulder pain, you need to stay tuned to my site or, even better yet, sign up for my newsletter. Two of my friends, Rick Kaselj and Mike Westerdall have teamed up to put together an excellent resource for recovery from Shoulder Pain.

I reviewed almost all of it on Friday and this thing is packed with info. It is going to help a lot of people get out of pain.

And the best part is, it is designed specifically with people who train hard and take their workouts seriously in mind.

Sign up below for updates if you haven’t already, and all the best in your training.

Jedd

Below you will see a video of one of my recent Upper Body Training Workouts.

The video has an audio track over it in which I explain a bit about my exercise selection and why I place the movements how I do.

A couple of other things I wanted to cover that did not get covered in the video…

Shoulder Pain

In the video I mention the shoulder pain that I have been having. I mention that Strict Press bothers it. I just want to clarify that my shoulder pain did not come from pressing or even any kind of weight lifting.

It actually came from rolling frying pans during my Strongman Performances in July. Rolling Frying Pans entails an appreciable amount of force coming from the chest and shoulder and I believe rolling 3 pans a day for close to an entire week just overwhelmed my shoulder and pec minor on my right side.

It is much better now, but at the time of shooting the video, the strict press motion at the bottom of the movement was bothering that region of my shoulder/collar bone, so I avoided that tension on this particular week by performing Push Presses. The catch and Lockout portions of the movement gave me no problems whatsoever.

Just wanted to add that in there, since it didn’t make it into the video.

Exercise Selection

For the last several weeks I have been working my Push and Pull training on the same days. I don’t always do that. Sometimes I will work Push on one day and Pull on the other. However, I always strive to work complimentary exercises for both Push and Pull – movements that are antagonistic movement patterns. I think this is described fairly well in the video.

Some people do both Push and Pull on the same day all the time. To me, I don’t think that is necessary if you are paying attention to the volume you are using in all the movement patterns. Some people might hit me on that. And that’s OK, but I personally believe my approach works well for me.

Whether or not I am working both Push and Pull on the same day generally comes down to the amount of available time I have to train and what else is going on as far as contests and other types of preparation I have to include in my workouts.

With all that said, please enjoy the video, and don’t hesitate in leaving comments, liking the video, or subscribing.

IMPORTANT: Notice the repeated theme – Balance. Balance between the opposing muscle groups in the upper back and torso which surround the shoulder and Balance between movement patterns. If you strive to keep this balance, whether you train Push and Pull on the same day, or if you split them up, your shoulders will feel MUCH better.

Check out my YouTube Channel: Jedd’s Strength Training Channel

All the best in your training.

Jedd

Are You Committing Errors That Could Lead to Shoulder Pain?

Check out this Shoulder Pain Quiz from the guys at Fix My Shoulder Pain:

Some quick thoughts today on the Overhead Press. Some of these I have shared with you before, but they have been spread out all over the site and you might not have seen them. Hopefully these will help you improve at the overhead press.

How to Improve on the Overhead Lifts

1. Work the Overhead Lifts Regularly

Make sure you are doing some form of overhead lifting in your program on a regular basis, provided you are healthy enough for it, meaning you have no injuries that could get compounded or aggravated by doing the lifts. I like to overhead lift at least once a week, and sometimes I will get in two workouts within a 7-day period.

More Related Posts:
Improve Weaknesses in Your Press

2. Use Many Different Types of Overhead Lifts

Do not do only one type of overhead lift. Even if your main goal is to improve in one specific type of overhead lifting, other types of overhead lifting will serve to strengthen individual portions of the movement pattern as well as give your body a chance to work in different ways and not get beaten up by the same training stimulus all the time.

The reason I point this out is because in my personal experience if I do only Barbell Military Press week in and week out, my workouts seem to get stale and improvement is slower in coming. However if I mix in several different types of pressing as well as overhead lifts using different implements and speeds, then I see better results, like I have been throughout this year.

More Related Posts:
Thoughts on Exercise Selection Here

3. Practice Tension Management

I have used the term Radiant Tension here on this site many times. Gross Tension throughout your body can help you lift more weight. However, some people go overboard with tension. Tension is a skill that must be learned and constantly improved, just like they tell you with your driving skills. To get started with this, try squeezing the barbell or dumbbell handles harder than normal from the time the barbell/log is at your shoulders until the point the implement passes your forearm. You may have to squeeze very hard at first in order to feel the effects of radiant tension, but later on you will understand when you have to squeeze harder than others.

More Related Posts:
Tension Management for Strength Training
How I Improved My Kettlebell Press

4. Improve Movement Quality

There are many more people out there to go into a full discussion on movement quality, assessment, and correction than me. However, I know enough about it to tell you that if your body can’t move right, you can’t get as strong as you want to. I have seen eye-opening results this year after I finally admitted to myself that I had to start improving my movement abilities. As soon as I put emphasis on this, my numbers started improving faster than I ever could have expected.

More Related Posts:
Results of Working Flexibility Between Sets
Upper Body Warm-up for Healthier Shoulders
Addressing Tightness for Increased Pressing Strength

5. Incorporate Heavy Dumbbells

The biggest change in my overhead lifting practices has been the inclusion of heavy dumbbells in my training again. I haven’t had a set over 70-lbs in my gym since I built it, so I didn’t get that individual arm stimulus. Dumbbells make each arm work individually. You don’t get that same synergy effect with dumbbells that you get from a barbell, log or stone. Since it is somewhat tougher to press heavy dumbbells, when you go back to barbells, you should see some pretty good improvement.

Those 5 points are the main points I have worked on for years and many of them are key factors I have been using recently. To illustrate how much these points have helped me, check out the video below, where I recently pressed two 100-lb dumbbells for a set of 3, the first time ever.

100-lb Dumbbell Military Press X 3

To recap the first 7 months of 2012, until earlier this year, the best I was doing was high-rep sets of 50’s. In February, shortly after beginning to work on my poor movement demons, I was able to get 3 sets of 10 with 70’s, and eventually I began testing myself on the 100’s, and I have gradually worked up in reps with them.

If you are looking for more information on Overhead Lifting, make sure to check out the links to other posts here on the site. If you need to bring up your Overhead Lifting Strength for the sport of Strongman, then check out our Introduction to Strongman DVD. The Log Press, one of the most awesome tests of overhead strength, requires excellent technique, and if you don’t know it, you will never reach your full potential and be completely competitive in competition.

Look for more info on Improving Overhead Lifting coming up in the future here at DieselCrew.com. Make sure to subscribe to the newsletter for more lifting tips and updates.

All the best in your training,

Jedd

I have been continuing my pursuit of improved pressing power as well as improved flexibility, range of motion, and thoracic mobility in my training.

As I have outlined before, as my movement quality improves in my upper body, my lifts continue to go up, which is no surprise.

However, I am used to having to put in hours and hours of intense training in order to see the awesome improvements I have been seeing the last few weeks.

Being able to move up in my overhead press simply by including simple stretches and other soft tissue and mobility work is really blowing me away. But I’m not complaining though!

New PR: 100-lb Dumbbell Military Press

Last week, I was able to “clean” two 100-lb Dumbbells to my shoulders and then press them overhead to lockout for two sets of singles.

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Questions on Pressing Exercise Selection

I received a question in the comments on this video, so I thought I would address it here…

Question: I prefer doing those sitting down. I can do a couple of reps on 200lbs sitting down with supported back. Not standing up. I think I can do heavier weights sitting down. Don’t you like sitting? Any benefits standing up that I miss out on sitting down?

Answer: It isn’t that I don’t like performing my presses sitting down. My preference is to do them standing because it is more of an athletic position to be standing. My background is in athletics, so I prefer closed-chain lifts, where you are standing and the body bears the weight, rather than sitting.

As far as a “back safety” perspective, there is actually increased risk for some people to perform exercises seated, especially overhead work, because of compressive forces in the lower back. If I do seated press, I really feel these compressive forces. I do not feel them at all when standing.

As far as the supported back, to me that just gives an advantage to the lift. Stability is increased, so you probably can press more weight sitting down, but maybe that means your core is not as strong as it should be. Doing presses standing is a less stable movement, meaning it will require more out of you to perform them.

Highlights from the Above Workout

After the first set where I used my legs to get them to my shoulders, I just had to try to do a power curl and sure enough was still able to press them.

This is a feat that even at my very strongest when I was between 24 and 26 years old I was never able to accomplish. My best overhead lift with dumbbells that I can remember was either 120 or 125-lb dumbbells, but I had to Push Press them in order to lock them out.

In the past, a lot of my overhead work was marked with extreme backward bending. While the video may look like I am doing that above, it is nowhere near what I used to do. My glutes fire hard to help with stability, and that bring my hips forward, but the legs are not pushing and I am not actively arching myself under the weight like i used to do in the past.

I am still not getting the thoracic extension I want, so I need to keep working at that. I am sure it will come with continued focus on that aspect.

Protocol I am Using

If you want to see the main flexibility and mobility drills I have added to my routine, then check out this post: Continued Improvement in Overhead Press. They are very simple and add very little time to your training. I mainly do them during my rest periods between sets.

On top of those drills, I have also gotten some horse liniment from Absorbine. This stuff smells horrid. It is so bad that I subconsciously forgot about it after using it just once, but other clients who visit the same massage therapist I do have claimed it has really helped them out with pain and inflammation reduction. So I want to keep trying it.

Massage Therapy Updates

I had my second massage session targeted specifically for improving my shoulder/torso health today and we now have two plans of attack…

1. Root Cause of it All? I dropped a bar on my chest in January of 2009 that really did some damage to my sternum. Like an idiot, I never got that checked by a doctor, so I was never given a diagnosis of exactly what happened, but after talking about the last few years of training, my therapist and I have narrowed that down as one of the primary causes for underlying issues in my shoulder.

Again, that is only one underlying cause. The hours I have spent working at desks over the last 4 years have not helped, along with other postural behaviors. However, immediately after that happened, I remember feeling like if I puffed my chest out too far, my sternum would hurt, so it is reasonable to think this might be where the problems started.

2. Rotator Cuff: Today, before our session, I told the therapist my left lat was really sore at the insertion point. Unfortunately, I was wrong, because it isn’t my lat, it’s my rotator cuff. She discovered that some of the muscles in my left rotator cuff seemed to be extremely tight. I know that they were extremely sore when she stimulated them. So if I have an injury there, it could be that the prime movers, especially the pecs and teres major might be trying to safeguard the joint my immobilizing it.

I can tell you one thing that is for sure – when I try to lift the Inch Dumbbells in a suitcase deadlift, there is some intense pain in my left shoulder which burns like someone is jabbing me with a red hot fireplace poker, so I am going to add in some more rotator cuff work as well.

I am also continuing to powder my day with extra rest breaks from the computer and time in the doorway doing a variety of stretches. I have lots of doorways in the house and I just hang out in them while I do things like wait for coffee to brew or as I warm up my green eggs and ham in the microwave (just checking to see if you are reading).

I am Pumped: Continued Progress

Improvement has been a slow process, but I am still progressing forward. I like Instant Gratification and just want to wake up one day with super supple shoulders and impeccable posture, but I know that when something is allowed to get bad for many years, it is going to take some time for it to improve. I think this multi-faceted approach to improving flexibility, mobility, soft tissue quality, etc will all pay off for a great deal of improved performance in more than just my pressing.

And despite the slow progress in my flexibility, there is no arguing with the increases I have been seeing in my overhead work.

Despite the tweaks here and there, I am pumped. In January, I would have been happy to get the 85-lb dumbbells for a single. I have now done those for a set of 6 and the 100’s for two singles, so I am psyched.

I have to get back to work on some other posts I have planned for this week. make sure you are signed up for updates. You can do that in the form below.

All the best in your training.

Jedd

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New Release from Diesel Crew & Slater’s Hardware

How to Make Atlas Stones

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“How Much Ya Bench?!”

This is a guest post from Chandler Marchman, designer of the SWOLE System: The New Authority for Building Size, Strength, and a Lean Athletic Body

The Bench Press – the one lift in the gym that’s seemed to transcend beyond the realm of just meathead weightlifting enthusiasts, and solidified itself as the official lift that every man must know his number for. So pretty much, if an over eager Man-Crushing beckons the question, we as men must be prepared to respond proudly with a stout number otherwise risk getting asked to turn in our MAN-Card…

But what if you are a competitive Strongman, CrossFitter, or Olympic lifter that holds the Overhead Press in higher regard????

I for one can attest to this dilemma. However, instead of ditching the bench press all together, I have found a simple and extremely effective way to not only do both, but also utilize one of powerlifting’s most prominent training systems to do so. That’s right, for those of you afraid to expose your undying allegiance to the Overhead Press, you no longer have to shamefully explain to people that you prefer a different movement pattern than the King of Meathead lifts…So rejoice, and restore your MAN-Card to its rightful place in your wallet. You no longer have to just do Overhead, you can Bench Press too!!!

The Birth of the SWOLE System

The solution I found to this meathead conundrum was birthed whilst training for my last Strongman Competition in which the pressing portion of the competition would be a certain number of reps on different implements for time. Noting that the weights for this event weren’t my limiting factor, I had to focus my time and effort on developing as much speed overhead as possible.

It wouldn’t be enough to just be able to lift maximal loads overhead, I had to lift them with a relative degree of speed. So taking what I have implemented successfully with my own interpretation of the Westside Method, I simply adopted the same principles utilized to build the bench press, only using the Overhead in its place.

Let’s examine.

If you know the Westside Method and the results this program produces you can expect to produce an athlete that can lift a hell of a lot of weight as fast as greased lighting. Pretty much, their power output rivals that of an angry bear with the munchies going after your picnic basket. Scary…I know…

The Basic Concepts

How are they able to do this? Simple, their training goals (squatting, benching & deadlifting as much as humanly possible) are met by two different methods with two different objectives. The Dynamic Effort Method, which is put in place to increase the rate of force development in each core lift, and the Max Effort Method, which is put in place to be able to continually overcome the maximal load your body is able to lift.

***Because inducing hypertrophy and a greater degree of work capacity are important goals for my athletes and I, we also implement a Repetitive Effort day for our core lifts as well***

Applying Dynamic Effort Training to Overhead Lifts

The objective of the Dynamic Effort Method is to increase the rate of force development in your core lift so that your max effort lifts will have greater bar speed. In order for me to take advantage of this training effect so that I could lift not only heavy weights overhead, but do so with speed, I would focus my efforts on the Strict Press, Push Press and Jerk as my core lifts instead of the Bench Press. I follow the same percentage (40% – 60%), rep (3 reps), and set (8 – 12 sets) range as the Westside Method, just with a different core lift.

Applying Max Effort Training to Overhead Lifts

The same principles apply to my approach to Max Effort Method training days. Three days after my Dynamic Effort Day, I would focus on hitting anywhere from a 1-5 rep max on the SAME core lift I did three days prior (it’s important to note that I’d rotate implements as well as the style of OH lift in order to continuously adapt to different stimuli).

By focusing on developing as much maximal strength as speed, I was able to develop tremendous power output in this movement pattern, insuring that on competition day, those lifting against me would soil themselves in fear! It worked… #Strength,Speed,&Stamina=Dominance

So where does the Bench Press fit in? Well, just like with the Bench Press, I found that focusing your supplemental work on the muscles involved in the core lift itself was the best way to improve the core lift. In this case, conveniently enough, the same muscles that are used in increasing your OH Press are the ones being used in the Bench Press (triceps, shoulders, and upper back to be specific). So my supplemental work was composed greatly of Bench Pressing.

Training Volume Considerations

As far as volume goes, I used the same protocol as that of many powerlifters using the Westside Method. On Dynamic Effort Method training days where the weight is submaximal, my supplemental work (on the Bench Press) would be relatively heavy (3-5 sets of 4-8 reps), whereas on Max Effort days when I’m lifting near maximal weights for my core lift, the supplemental work would be much lighter with far greater volume (3-5 sets of 12-20 reps).

So all I had to do was implement the Bench Press as my supplemental lift and BOOM, I could actively achieve my objective of increasing not only the weight I could put over head as well as how fast I could do it, but also answer the most important question any and every meathead could be faced with… HOW MUCH DO YOU BENCH?

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This has been a guest post by Chandler “MANdler” Marchman, author of SWOLE System: The New Authority for Building Size, Strength, and a Lean Athletic Body

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NOTE FROM JEDD: I recently met MANdler at a seminar in New Jersey and asked him to tell us a little bit about his program, and this is what he had to say (I had just beaten him in a Hulk Hogan impersonation contest).

Here’s a run-down of what is included in the SWOLE System:

Component 1: The Training Manual
Understand the SWOLE System and how MANdler gets such awesome results with his clients.

Component 2: 12 Week Training Routine
MANdler lays out 3-months worth of programming to turn you into an ass-kicking machine.

Component 3: Exercise Video Database
MANdler shows you exactly how to perform each exercise to ensure proper form and best results.

Component 4: The Diet Manual
Understand how to eat the right way in order to get Swole even faster.

Component 5: Meal Plans
Apply the Swole Methods for quickly and easily with this done-for-you diet plan.

Component 6: Supplements Guide Book
Not all supplements are bad – find out the ones that are worth your money and will help support all your other hard work and discipline.

Common Questions About the SWOLE System

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Q: What is the SWOLE System and HOW does it work so fast?

A: The SWOLE System is an all-inclusive training packet that focuses on a percentage based scientific approach to training and easy to follow diet guide, that lead to fast and efficient results such as increased size, strength, endurance, and a lean athletic physique.

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Q: What is included with this training system?

A: Included in this success pack are a done for you 12-Week transformation program, Video tutorials for EVERY exercise, a simple to follow diet guide, as a well as a theory portion that explains WHY the SWOLE System works so well for increased size, strength, power, endurance, and SEX APPEAL (you’ll look good while performing good as well)!!!

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Q: I’m an athlete that needs to build strength, size and SPEED…will this training system work for me?

A: This system was actually started with athletes in mind. You will build size, strength, endurance and yes, even speed at a ridiculous rate! All things held constant, the athlete with superior strength, speed and conditioning ALWAYS wins. You don’t want to be left behind or face an opponent that has trained with this system. TRUST ME!!!

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Q: Is there a diet component to this program? How does it work?

A: Yes. It’s one of the most important issues you must address when working towards your goals, and the simple system we use to address WHAT to eat, WHEN to eat, and HOW MUCH to eat, are what make this done for you, “Plug & Chug” diet system SO effective.

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Q: Will this program work if I’m just trying to get ripped?

A: HELL YEA!!! For many of the weekend warriors at my gym, this is there one and only goal!!! When you focus on the training protocol that we focus on with this training system, it is theoretically IMPOSSIBLE to not decrease your body fat percentage while developing a lean athletic physique.

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Q: I’m older than a lot of your “success stories” seem to be (in my late 30’s), will this program be suitable for me as well?

A: Absolutely it will work for the older than 30 crowd! Our bodies are meant to adapt to the demands that we place upon them. When we go through this specific, science based training protocol, it’s all the more important that we focus on training efficiency. And that’s the cornerstone of the SWOLE System’s philosophy. Train smarter, not harder. Train optimally, not maximally. When we match our training, our nutrition, and our lifestyle with the proper road map that are dictated by our specific goals, we are guaranteed to have success, REGARDLESS of age!

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For more information on the SWOLE System, click the image below:

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“How Much Ya Bench?!”

This is a guest post from Chandler Marchman, designer of the SWOLE System: The New Authority for Building Size, Strength, and a Lean Athletic Body

The Bench Press – the one lift in the gym that’s seemed to transcend beyond the realm of just meathead weightlifting enthusiasts, and solidified itself as the official lift that every man must know his number for. So pretty much, if an over eager Man-Crushing beckons the question, we as men must be prepared to respond proudly with a stout number otherwise risk getting asked to turn in our MAN-Card…
But what if you are a competitive Strongman, CrossFitter, or Olympic lifter that holds the Overhead Press in higher regard????
I for one can attest to this dilemma. However, instead of ditching the bench press all together, I have found a simple and extremely effective way to not only do both, but also utilize one of powerlifting’s most prominent training systems to do so. That’s right, for those of you afraid to expose your undying allegiance to the Overhead Press, you no longer have to shamefully explain to people that you prefer a different movement pattern than the King of Meathead lifts…So rejoice, and restore your MAN-Card to its rightful place in your wallet. You no longer have to just do Overhead, you can Bench Press too!!!

The Birth of the SWOLE System

The solution I found to this meathead conundrum was birthed whilst training for my last Strongman Competition in which the pressing portion of the competition would be a certain number of reps on different implements for time. Noting that the weights for this event weren’t my limiting factor, I had to focus my time and effort on developing as much speed overhead as possible.
It wouldn’t be enough to just be able to lift maximal loads overhead, I had to lift them with a relative degree of speed. So taking what I have implemented successfully with my own interpretation of the Westside Method, I simply adopted the same principles utilized to build the bench press, only using the Overhead in its place.
Let’s examine.
If you know the Westside Method and the results this program produces you can expect to produce an athlete that can lift a hell of a lot of weight as fast as greased lighting. Pretty much, their power output rivals that of an angry bear with the munchies going after your picnic basket. Scary…I know…

The Basic Concepts

How are they able to do this? Simple, their training goals (squatting, benching & deadlifting as much as humanly possible) are met by two different methods with two different objectives. The Dynamic Effort Method, which is put in place to increase the rate of force development in each core lift, and the Max Effort Method, which is put in place to be able to continually overcome the maximal load your body is able to lift.
***Because inducing hypertrophy and a greater degree of work capacity are important goals for my athletes and I, we also implement a Repetitive Effort day for our core lifts as well***

Applying Dynamic Effort Training to Overhead Lifts

The objective of the Dynamic Effort Method is to increase the rate of force development in your core lift so that your max effort lifts will have greater bar speed. In order for me to take advantage of this training effect so that I could lift not only heavy weights overhead, but do so with speed, I would focus my efforts on the Strict Press, Push Press and Jerk as my core lifts instead of the Bench Press. I follow the same percentage (40% – 60%), rep (3 reps), and set (8 – 12 sets) range as the Westside Method, just with a different core lift.

Applying Max Effort Training to Overhead Lifts

The same principles apply to my approach to Max Effort Method training days. Three days after my Dynamic Effort Day, I would focus on hitting anywhere from a 1-5 rep max on the SAME core lift I did three days prior (it’s important to note that I’d rotate implements as well as the style of OH lift in order to continuously adapt to different stimuli).
By focusing on developing as much maximal strength as speed, I was able to develop tremendous power output in this movement pattern, insuring that on competition day, those lifting against me would soil themselves in fear! It worked… #Strength,Speed,&Stamina=Dominance
So where does the Bench Press fit in? Well, just like with the Bench Press, I found that focusing your supplemental work on the muscles involved in the core lift itself was the best way to improve the core lift. In this case, conveniently enough, the same muscles that are used in increasing your OH Press are the ones being used in the Bench Press (triceps, shoulders, and upper back to be specific). So my supplemental work was composed greatly of Bench Pressing.

Training Volume Considerations

As far as volume goes, I used the same protocol as that of many powerlifters using the Westside Method. On Dynamic Effort Method training days where the weight is submaximal, my supplemental work (on the Bench Press) would be relatively heavy (3-5 sets of 4-8 reps), whereas on Max Effort days when I’m lifting near maximal weights for my core lift, the supplemental work would be much lighter with far greater volume (3-5 sets of 12-20 reps).
So all I had to do was implement the Bench Press as my supplemental lift and BOOM, I could actively achieve my objective of increasing not only the weight I could put over head as well as how fast I could do it, but also answer the most important question any and every meathead could be faced with… HOW MUCH DO YOU BENCH?

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This has been a guest post by Chandler “MANdler” Marchman, author of SWOLE System: The New Authority for Building Size, Strength, and a Lean Athletic Body

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NOTE FROM JEDD: I recently met MANdler at a seminar in New Jersey and asked him to tell us a little bit about his program, and this is what he had to say (I had just beaten him in a Hulk Hogan impersonation contest).

Here’s a run-down of what is included in the SWOLE System:

Component 1: The Training Manual
Understand the SWOLE System and how MANdler gets such awesome results with his clients.
Component 2: 12 Week Training Routine
MANdler lays out 3-months worth of programming to turn you into an ass-kicking machine.
Component 3: Exercise Video Database
MANdler shows you exactly how to perform each exercise to ensure proper form and best results.
Component 4: The Diet Manual
Understand how to eat the right way in order to get Swole even faster.
Component 5: Meal Plans
Apply the Swole Methods for quickly and easily with this done-for-you diet plan.
Component 6: Supplements Guide Book
Not all supplements are bad – find out the ones that are worth your money and will help support all your other hard work and discipline.

Common Questions About the SWOLE System

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Q: What is the SWOLE System and HOW does it work so fast?
A: The SWOLE System is an all-inclusive training packet that focuses on a percentage based scientific approach to training and easy to follow diet guide, that lead to fast and efficient results such as increased size, strength, endurance, and a lean athletic physique.

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Q: What is included with this training system?
A: Included in this success pack are a done for you 12-Week transformation program, Video tutorials for EVERY exercise, a simple to follow diet guide, as a well as a theory portion that explains WHY the SWOLE System works so well for increased size, strength, power, endurance, and SEX APPEAL (you’ll look good while performing good as well)!!!

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Q: I’m an athlete that needs to build strength, size and SPEED…will this training system work for me?
A: This system was actually started with athletes in mind. You will build size, strength, endurance and yes, even speed at a ridiculous rate! All things held constant, the athlete with superior strength, speed and conditioning ALWAYS wins. You don’t want to be left behind or face an opponent that has trained with this system. TRUST ME!!!

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Q: Is there a diet component to this program? How does it work?
A: Yes. It’s one of the most important issues you must address when working towards your goals, and the simple system we use to address WHAT to eat, WHEN to eat, and HOW MUCH to eat, are what make this done for you, “Plug & Chug” diet system SO effective.

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Q: Will this program work if I’m just trying to get ripped?
A: HELL YEA!!! For many of the weekend warriors at my gym, this is there one and only goal!!! When you focus on the training protocol that we focus on with this training system, it is theoretically IMPOSSIBLE to not decrease your body fat percentage while developing a lean athletic physique.

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Q: I’m older than a lot of your “success stories” seem to be (in my late 30’s), will this program be suitable for me as well?
A: Absolutely it will work for the older than 30 crowd! Our bodies are meant to adapt to the demands that we place upon them. When we go through this specific, science based training protocol, it’s all the more important that we focus on training efficiency. And that’s the cornerstone of the SWOLE System’s philosophy. Train smarter, not harder. Train optimally, not maximally. When we match our training, our nutrition, and our lifestyle with the proper road map that are dictated by our specific goals, we are guaranteed to have success, REGARDLESS of age!

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For more information on the SWOLE System, click the image below:

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Inch Dumbbell Overhead (Photo by Joe Mugovero)

One of my main body strength goals for 2012 was improving my Overhead Pressing ability, so I really began to look at all the contributing factors to a big press. Things like a strong core, lockout strength and speed off the shoulders were some of the things I looked at most heavily, because when I was doing strongman training, those were the things I focused on most often for building the press.

However, one of the things I did not take a real close look at, at first, was my flexibility and mobility in my shoulders and torso. To my surprise, working stretching into the routine has proven to be the absolute biggest factor in my increase in pressing strength recently.

It’s kind of ironic that including the simple practice of stretching would have such a big effect. I remember watching Lee Haney videos on ESPN when I was a teenager, so it’s not like this is the first time I ever heard of the concept.

My absolute neglect for stretching and any kind of range of motion or mobility maintenance came when I started studying NSCA materials. The literature stated that if you performed exercises with a full range of motion, then there would be no worry for loss of it.

More recently, several proponents of Biofeedback/Gym Movement have even spoken of their lack of use of stretching and mobility work in their routines.

Well, here is the problem with all those organizations and belief systems, from Lee Haney, to the NSCA, to GM: they are only referring to lifting and NOT what is going on the other 22 hours in the day.

For me, and maybe some of you reading this, the most important factor for my flexibility and range of motion status (aside from sheer genetics), I feel, is my positioning during those 22 hours.

The amount of time I am in a seated position, whether it is working, driving, or just lounging around is staggering. Sometimes, it seems as though if I am not walking to or from my car, or if I am not training, then I am sitting on my ass, and getting more and more locked up.

In relationship to my pressing numbers, I posted a few weeks back how I was able to make incredible jumps in pressing strength with some stretching and soft tissue work prior to and during my pressing workout. That post is here: What’s Working Now – Improving Overhead Press.

Now, although the improvements I saw in that workout were impressive as far as the actual weight jumps from one workout to the next, the numbers were still not where I would want them because in the past I have been capable of much more.

So, I began going back through some old video clips of myself pressing, and one thing I noticed was that several years ago I looked much more fluid. These days in my videos, I walk like Frankenstein, as if my spine is fused and when I press, I have almost zero lean in the thoracic region of my back at all. In the past, my thoracic mobility was far greater and a real strength of mine, so I knew I had to do something to get back there. Once I began incorporating drills right into my workout, I began instantly seeing some good results, thus the post I mentioned above.

And once I started seeing progress, I began trying out even more movements to see what would work the best. I’ve come up with three movements that I have gotten continued good results from and I want to share them with you so you can try them.

Pipe Roll Thoracic Arch

Squat Cage Doorway Stretch

Squat Cage Shoulder Point

These three movements have proven to have the biggest benefit for me in my training, of the dozens I have tried. If you think you are lacking in the mobility department for your thoracic spine, or if you think your shoulders are inhibited in some other way, then you should give these a try.

If these drills don’t seem to do anything for you, then I encourage you to do some experimenting. We are all different and have different limitations, so in turn we will all need to do different things in order to address those limitations.

Results From 8 Weeks of Concentrated Mid Workout Stretching

Barbell Military Press – Recent PR

In recent memory, in the Barbell Press out of a cage, my best has been 215. I have gotten that number so many times I have lost count. That really irritates me, because it is about 40 lbs under my best strict press on a barbell.

Without stretching or soft tissue work, I was topping out at 215 whether I did overhead press first or if I did Bench Press first. And that little factoid irritates me because you would think that after benching the triceps would be too tired to match my best PR, but it has seemed to have no effect whatsoever.

So, here is a recent video of some new high water marks for the Barbell Press out of the cage.

Barbell Military Press – Old Working Set

I am not sure if you can tell in the video clips, but I am able to get a bit more extension in my thoracic spine in the new PR video (I could certainly feel the difference that day). In the working sets video from a few months back, I don’t get anything at all. The benefit to getting this fluidity in the thoracic portion of the spine is that each repetition feels better, and feel less like I have two baseball bats running from my shoulders to my glutes, restricting me. Being able to bend ever so slightly back near the shoulder area lets me press much easier.

Take note, I am not talking about bending the lumbar spine like a 1950’s Olympic Press, as shown above. That is something that you should try to avoid. I played Russian Roulette with that too often back in the day and have no desire to go back to it. What I am looking to improve is my thoracic spine, the mid to upper torso (shown below)

Dumbbell Military Press PR

My numbers in this had been so bad, that I was pretty much stuck at 50’s. Then with time working on my ROM and soft tissue, I was gradually able to work up to 70’s and now 85’s is becoming my new standard. Below, I hit a set of 6 with 85’s, a set which felt so easy up until the last set, it is hard to put it into words.

In the video above, I think it is a bit easier to see the extension I am getting in the thoracic spine. This video was shot two pressing workouts after the Barbell Press workout where I pressed 235.

To sum things up, although my upper back/torso issues are not so bad that I walk around with like Quasimodo or have scapular winging, I still have issues with tightness in the shoulders and lack of thoracic mobility. Like an addict with a gambling problem, it took my a long time to admit to having these issues, but now that I have owned up to them and begun addressing them, as well as seeing the results, I feel I will be able to continue to improve.

Look for more updates coming down the pike on this. Until then all the best in your training.

Jedd

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Improving Overhead Press

What’s up DIESELS?!!

Over on my Grip Strength Coaching Site, TheGripAuthority.com, from time to time I will put up a video just telling my guys and girls what I have found in my training to be really working well for me. I pass this on to them so that they can try it in their training and see if it works for them as well. I’d love to help you towards your Grip goals, so join today at http://www.thegripauthority.com.

They seem to get a lot of it when I put up the What’s Working Now posts, so I thought I would start doing the same here occasionally as well.

What’s Working Now – Overhead Work

Today, I want to talk a little bit about some results I am seeing in my training with my overhead work.

First a little recent history…

Most of my overhead work the last couple of years has been with a log. I’d estimate about 60% of it has been based around the strongman log, and more than half of that has been in a push press or jerk style.

Last summer, when some lower back troubles reared their ugly heads, I began doing my overhead work in a more strict fashion in order to have a bit more control over the implement. I also began using more conventional equipment, such as the barbell and dumbbells.

In October, I added some more dumbbells to my collection. Previously, my dumbbells went from 50-lbs straight to 85lbs. I now have a pair of 55’s and a pair of 70’s. With more dumbbells to choose from, I became more interested in using them, and I started establishing some new PR’s.

Here is where it all gets interesting…

From November until the end of January, my best set of 70-lb Dumbbell press was a set of 7, and I only managed that one time. Below that, my best was 3 sets of 5, but they were done seated, so it is kind of hard to compare them really well.

In November, one day I decided to see if I could pres my 85’s. It was nearly embarrassing how tough it was to get one repetition, and that was all I got. This one repetition was so disgustingly difficult, I did not try it again for over two months.

Then on February 14th, after doing some intense Myofascial Release techniques for my pecs prior to the workout, I was amazed at how good it felt to press. This was done with a barbell, standing, and I took it out of the rack. I was able to press 205 for the first time in many, many years. I’d estimate the last time I pressed that kind of weight on a barbell out of the rack was in 2008 when I did Wendler’s 5-3-1 for a while. So it is not really an all-time “PR,” but it felt outstanding, so I continued to do the SMR work in between each set, as I moved into Dumbbell Presses.

I started off with a token set of 6 with 50-lb dumbbells, and then move right into 70-lbs for the next set. To my astonished amazement, I got 10 reps. I continued doing the SMR and even added some stretching of the pecs between sets. DIESELS – it was awesome. I got 10 reps for all 3 sets. This was an all-time dumbbell press PR and it was after a 3-set session of standing barbell press, so I was pre-fatigued to a degree.

To say that I could not wait until my next pressing workout would be an understatement. My next session was February 22, and as I moved into Dumbbell Presses, I did the same thing as before, a token set of 6 with 50’s and then I moved into my work sets, but this time I said SCREW THE 70’S, and went right for the 85’s.

Below are my 3 work sets with 85’s…

Despite the fact that I was able to get 2 reps for the first time ever during set 1, I could really tell that my pecs were feeling tight.

If you watch set 1 again, you can see how I have to fish around for body positioning in order to press them up. So, I gave the pecs some serious attention prior to set 2.

For set 2, after the extra SMR work and stretching, the first 2 reps shot up really easy and I even had enough left in the tan for a third rep and a partial 4th.

After more pec work between set 2 and set 3, I was able to muster 4 repetitions, despite being fatigued in the triceps at this point, but since I was feeling less restricted in the chest, I was able to get better drive from the bottom position.

So you might be asking yourself, what does the chest have to do with overhead press?

Well, it can have a lot to do with your overhead press if you are a tight son of a bitch.

You see, if you are tight in the chest, then when you are trying to drive through the overhead pressing movement, you are going to be hindered. If the muscle and fascia of the front torso are too tight, then there’s no way you can lift overhead to your full potential. Your shoulders are going to be pulled forward and in, instead of wide like they need to be to press well.

Watch the difference between set 1 and set 2 in the video above and you will see what I mean along these lines. In set 1, I am still tight and restricted. My shoulders are pulled forward and I need to do all sorts of leaning in order to groove the dumbbells up.

After very aggressive work to loosen things up in my chest, it felt SO MUCH better to really extend through the thoracic spine, my shoulder blades felt like they could move more freely, and as a result, I was able to get better quality reps and one more rep, to boot.

For set 3, again, the torso felt better, thoracic extension felt easier, the scapulae were tracking better, and I was even able to get a 4th rep.

My next pressing workout is scheduled for Tuesday this week, BUT it is a deload workout with Mighty Mitts coming up, so the programming isn’t working out to push for a new PR, just yet, but I definitely plan on continuing the aggressive soft tissue work between sets.

In fact, I have been continuing the aggressive soft tissue work on non-upper body training days, because I really want to keep this momentum going.

I will report back soon.

SPECIAL NOTE: I absolutely feel that this kind of work to loosen up your tight chest can help for any type of overhead pressing, whether with dumbbells, barbell, axle, log, et cetera.

FEEDBACK WANTED: Is this kind of information something you’d like to see more of here on the site? Most of the content I post here is in article format, and this entry was more of a narrative report than anything else? I am interested in what you think, so please leave a comment below.

Thanks and all the best in your training.

Jedd

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Want to start training like a Strongman, but not sure how or where to start? Looking for the Technical Guidance you need to excel in Strongman Competition?

Pick up our DVD and learn everything you need to know about the Log, Farmers, Stones, Odd Objects, Yoke, and MORE.

Check it out today:

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Improving Overhead Press

What’s up DIESELS?!!
Over on my Grip Strength Coaching Site, TheGripAuthority.com, from time to time I will put up a video just telling my guys and girls what I have found in my training to be really working well for me. I pass this on to them so that they can try it in their training and see if it works for them as well. I’d love to help you towards your Grip goals, so join today at http://www.thegripauthority.com.
They seem to get a lot of it when I put up the What’s Working Now posts, so I thought I would start doing the same here occasionally as well.

What’s Working Now – Overhead Work

Today, I want to talk a little bit about some results I am seeing in my training with my overhead work.
First a little recent history…
Most of my overhead work the last couple of years has been with a log. I’d estimate about 60% of it has been based around the strongman log, and more than half of that has been in a push press or jerk style.
Last summer, when some lower back troubles reared their ugly heads, I began doing my overhead work in a more strict fashion in order to have a bit more control over the implement. I also began using more conventional equipment, such as the barbell and dumbbells.
In October, I added some more dumbbells to my collection. Previously, my dumbbells went from 50-lbs straight to 85lbs. I now have a pair of 55’s and a pair of 70’s. With more dumbbells to choose from, I became more interested in using them, and I started establishing some new PR’s.
Here is where it all gets interesting…
From November until the end of January, my best set of 70-lb Dumbbell press was a set of 7, and I only managed that one time. Below that, my best was 3 sets of 5, but they were done seated, so it is kind of hard to compare them really well.
In November, one day I decided to see if I could pres my 85’s. It was nearly embarrassing how tough it was to get one repetition, and that was all I got. This one repetition was so disgustingly difficult, I did not try it again for over two months.
Then on February 14th, after doing some intense Myofascial Release techniques for my pecs prior to the workout, I was amazed at how good it felt to press. This was done with a barbell, standing, and I took it out of the rack. I was able to press 205 for the first time in many, many years. I’d estimate the last time I pressed that kind of weight on a barbell out of the rack was in 2008 when I did Wendler’s 5-3-1 for a while. So it is not really an all-time “PR,” but it felt outstanding, so I continued to do the SMR work in between each set, as I moved into Dumbbell Presses.

I started off with a token set of 6 with 50-lb dumbbells, and then move right into 70-lbs for the next set. To my astonished amazement, I got 10 reps. I continued doing the SMR and even added some stretching of the pecs between sets. DIESELS – it was awesome. I got 10 reps for all 3 sets. This was an all-time dumbbell press PR and it was after a 3-set session of standing barbell press, so I was pre-fatigued to a degree.
To say that I could not wait until my next pressing workout would be an understatement. My next session was February 22, and as I moved into Dumbbell Presses, I did the same thing as before, a token set of 6 with 50’s and then I moved into my work sets, but this time I said SCREW THE 70’S, and went right for the 85’s.
Below are my 3 work sets with 85’s…

Despite the fact that I was able to get 2 reps for the first time ever during set 1, I could really tell that my pecs were feeling tight.
If you watch set 1 again, you can see how I have to fish around for body positioning in order to press them up. So, I gave the pecs some serious attention prior to set 2.
For set 2, after the extra SMR work and stretching, the first 2 reps shot up really easy and I even had enough left in the tan for a third rep and a partial 4th.
After more pec work between set 2 and set 3, I was able to muster 4 repetitions, despite being fatigued in the triceps at this point, but since I was feeling less restricted in the chest, I was able to get better drive from the bottom position.
So you might be asking yourself, what does the chest have to do with overhead press?
Well, it can have a lot to do with your overhead press if you are a tight son of a bitch.
You see, if you are tight in the chest, then when you are trying to drive through the overhead pressing movement, you are going to be hindered. If the muscle and fascia of the front torso are too tight, then there’s no way you can lift overhead to your full potential. Your shoulders are going to be pulled forward and in, instead of wide like they need to be to press well.
Watch the difference between set 1 and set 2 in the video above and you will see what I mean along these lines. In set 1, I am still tight and restricted. My shoulders are pulled forward and I need to do all sorts of leaning in order to groove the dumbbells up.
After very aggressive work to loosen things up in my chest, it felt SO MUCH better to really extend through the thoracic spine, my shoulder blades felt like they could move more freely, and as a result, I was able to get better quality reps and one more rep, to boot.
For set 3, again, the torso felt better, thoracic extension felt easier, the scapulae were tracking better, and I was even able to get a 4th rep.
My next pressing workout is scheduled for Tuesday this week, BUT it is a deload workout with Mighty Mitts coming up, so the programming isn’t working out to push for a new PR, just yet, but I definitely plan on continuing the aggressive soft tissue work between sets.
In fact, I have been continuing the aggressive soft tissue work on non-upper body training days, because I really want to keep this momentum going.
I will report back soon.
SPECIAL NOTE: I absolutely feel that this kind of work to loosen up your tight chest can help for any type of overhead pressing, whether with dumbbells, barbell, axle, log, et cetera.
FEEDBACK WANTED: Is this kind of information something you’d like to see more of here on the site? Most of the content I post here is in article format, and this entry was more of a narrative report than anything else? I am interested in what you think, so please leave a comment below.
Thanks and all the best in your training.
Jedd

---

Want to start training like a Strongman, but not sure how or where to start? Looking for the Technical Guidance you need to excel in Strongman Competition?
Pick up our DVD and learn everything you need to know about the Log, Farmers, Stones, Odd Objects, Yoke, and MORE.
Check it out today:

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