The following video will help you better visualize the three progressive overhead lifts beginning from the rack position (bar held chest high). The soldier/athlete begins with the SHOULDER PRESS (SPr) which involves nothing other than your feet under your hips and the bar being pressed straight up and down over the mid-line from the rack position. The knees are locked throughout this movement Coach Glassman (the father of CrossFit) then directs the athlete to PUSH PRESS (PPr) which involves the same set up and movement with the addition of a dip (bending the knees slightly) to a drive straight up with hips extended and knees to locked position. You will see our subject move the weight more efficiently upon the transition from SPr to PPr. Finally, our athlete is ordered to PUSH JERK (PJ). This lift incorporates all of the PPr but adds one more dip. Therefore, your final order for PJ is Dip-Drive-ReDip & Stand. The PJ holds the biggest opportunity for success in raising heavy loads overhead from the rack position.
Pay close attention...there will be W.O.D.s coming up involving these movments. The more knowledge you have about them, the better your opportunity for efficient successful lifts.
Stay Strong!
-Johnny
No comments:
Post a Comment