Last week we showed you how to solve your overhead pressing problem.
This time I'm going to show you how to make it much more explosive, AthleanX style.
What's up guys?
Jeff Cavaliere, ATHLEANX.COM
We're going to be in a familiar place this week, which is going to be right back here
parked in front of this bar.
Now, why?
Because last week I showed you how we can help your overhead pressing situation, if
you have pain when you do traditional overhead presses.
We did that with an olympic bar.
Now I want to show you something that we can do that is explosive, extremely explosive,
that takes it to that next level because with AthleanX, it's extremely important that you
progress.
Right?
We always talk about the basis of training, the basis of getting stronger and more importantly
for developing more muscle and looking better is to always challenge yourself.
They say if it doesn't challenge you, it doesn't change you, so we want to make sure that we
do.
And we're going to do it this week with this exercise.
And before you think, well, I don't have an olympic bar so I can't do last week's exercise,
or I can't do this week's exercise, I will show you a way that you can translate the
motion to a single dumbbell as soon as I am done with this, ok.
So last week, again, I talked about how you can put an olympic bar in the corner.
Make sure you have something to, like a blanket that you can put it into, so you don't ruin
your walls, and I showed you how you can do an overhead press by leaning forward slightly
ok, and pressing up and overhead.
Now that's probably not that hard but if you load up the 45 pound plates, you're certainly
going to be able to feel it.
Or you can go into a one arm version of this press.
I also talked about how you can get some athletic component into it by being able to dip down,
get your legs, glutes, and upper body to work together, as well as guys, your core.
Obviously your core is working at everything we do.
Especially with AthleanX, it is called Abs in every exercise.
That's what we want to focus on.
So now what can we do to take this to the next level?
And again, make it more explosive and athletic.
You're gonna stand to the side of the bar, we're gonna basically snatch it up over our
head, get a little bit of a rotation, and then press three quick times.
Get right back into that position again.
So footwork, athleticism, pressing, olympic lifting components with the snatch, and then
some one arm presses, even some dexterity with your hands.
Alright.
So what it looks like is, you're going to drop your inside leg back, and in slow motion
I'll try to do it, because we're going to actually do a release and catch.
As I lift this up, it will become thrown up in the air, grab here by the left hand, and
then one, two, three for the press, back down, here, into position to do the next one.
So if I can do this explosively, as I probably shouldn't have put the 45 pounder on er, but
we'll see what happens.
Ok, so I get down in here, up, see a quick switch to the left hand, one, two, three,
Grab up, one, two, three, down.
Getting harder.
Ok, now, realistically what I am working there is both sides, but the left arm is getting
the brunt of the pressing, so I'd want to reverse the situation, left leg back, snatch
to the left, push with the right.
Now before you say, I can't do any of that, 'cause I don't have that setup.
All you gotta do, again, we're not going to have the switch, but we will have the action
of the exercise by taking the dumb bell, dropping down into a squat, here, snatch, up and then
down.
Ok, so, same components, footwork, balance, overhead, you know ability to lift and move
the dumbbell explosively, powerfully, overhead snatch, olympic lifting component, all that
together.
And as you can see, a little bit of cardio from that nonstop movement.
Guys this is what AthleanX is all about, taking you to the next level, progressing you, giving
you variations of exercises that challenge you.
Last week might have been a challenge for some, this might be the challenge for some
of you.
Wherever it is, it's my job as a coach to meet you where you're at.
Head over to AthleanX.com and grab the AthleanX program guys.
And join us here on team Athlean.
In the meantime I will be back here in seven days with more stuff.
If you like this little procession, make sure you thumb it up, leave a comment and let me
know.
I'll see you guys back here in 7 days.