* 15 Min. max
50 Hand Release Push-ups
40 Deadlifts (155#/105#)
20 Power Cleans (155#/105#)
Develop a strict handstand push-up (as well as a strict pull-up). Having the strength to push and pull your bodyweight is a foundation for more functional fitness. The strict press is one method to work towards stronger shoulders, overhead movements and strict handstand push-ups.
“Kipping and the Handstand Push-up: Is It Safe?” breakingmuscle.com
Tips to the Strict Press:
- Stance is directly under the hips to increase stability.
- Grip Width should be about shoulder-width apart. Hands should not pinch or touch the shoulders.
- Grip the bar close to your wrist, in the base of your palm. Not close to your fingers.
- Chest Up to support the bar and engage the trunk and back.
- Elbows in front of the barbell when looking from the side. Think more vertical forearms, not up like a front squat or clean.
- Look straight ahead or at a point on the wall in front of you.
- Squeeze your butt. Makes it impossible to arch your lower back and prevents hyper-extension.
- Tilt the head back quickly as you push up in a straight line so the bar can pass your face without hitting it.
- Press straight up and pull the bar apart as you press overhead.
- Shift Forward. Once the bar reaches forehead level, shift your head and torso forward. Continue pressing the bar overhead.
- Lock Everything. Squeeze shoulders, traps & back.
- Breathing. If you breathe at the top, you can stay tight and bounce the bar off your chest making the next rep easier. Breathe at the bottom and your next press will be from a standstill, making the next rep harder.