How to do a Push Press to improve your performance in CrossFit WODs.

Set up for Push Press

• Stand with heels underneath your hips, legs locked out
• Hands outside the shoulder with a full grip, elbows slightly in front of the bar
• Begin with the bar racked on the front on the shoulders, belly tight

Points of Performance for Push Press

• With a tight and rigid body, break at the hips and knees dipping straight down and dynamically straight back up, keeping a vertical torso
• Press the bar straight up while moving your head back and out of the way
• Knees come to full lock out at the top
• Arms come to full lockout overhead with the bar over the center of the body
• Rep is completed when the elbows, hips, and knees are all fully locked out with the bar overhead

Tips and Tricks

• Think about pushing your knees out and driving through your heels to maintain a vertical torso in your dip-drive
• Receive the bar when descending from overhead
• Light flexion in the knees to adsorb the shock
• The power from this lift is initiated in the hips
• Control the initial dip and explode with the opening of the hips to create the power sending that bar overhead