Learn how to do a military press 👇🏽👇🏽
Everyone loves a good overhead press. It’s hailed as a ’main compound lift’ to which I agree.
However, when clients come to us for the first time, a standing barbell military press is often the worse exercise presubscription.
Generally speaking, unless taught how to do it correctly, people shift their pelvis forward, placing all the load on the lumber spine and lower back.
Not a problem if you have a strong and healthy lower back, but most people have low standards towhat strong and healthy should look like when it comes to their backs.
Enjoy this exercise review of military pressing.
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Transcript From Military Press Video
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In this video, we’re going to be showing you how to do a military press correctly, so military press has absolutely no movement from the lower body whatsoever. It pretty, you know, you want to make sure you’re strict and the other thing is you don’t want to arch and your back too much and, and shift load because that will create some problems, will be problematic for the low back. And additionally, if you do have any lower back issues out, advise you not doing a military press because often what happens is when you are putting a load overhead, if you body does shift forward, it’s not that it’s a bad thing, but if you’re not strong enough to kind of maintain that, especially through your abs and lower back, uh, you can hurt yourself in, in that regard. So military presses unnecessarily, next size for everyone. And if you do have any lower back issues, then you want to do a seated military press just so you’re not doing any of this action here.
And really loading up, uh, through the lumbar. So we’ve got, jd had jade’s going to be demonstrating how to do the military press correctly, so she grabs the bar, uh, and it’s just hands out from shoulder, so we don’t want her hands on her shoulders. So she’s got her hands, there’s absolutely perfect. Now she’s, her legs are locked to quads, are locked, everything’s in a nice position, and she just going to be moving straight overhead. Perfect. Exactly like that. So you can see in this position, her biceps are well and truly or her biceps are well and truly past her ears. So she is in a nice locked out position there. Again, as you can see, the reason no assistance from the lower body whatsoever. If you knees move, that’s not a military press, that’s a push press. It’s a different exercise entirely and military press really is just using the shoulders and the upper back for stability and able to get that up and overhead.
So this is a great movement there. And again, with a military press, you don’t want to, if you’ve got a training pot and you’re training with someone, you don’t want to ever spot someone. So if jade struggling, let’s just pretending she’s struggling, I help her up. The risk of injury for that is way too high because let’s say she gets it up, right? So, but then if she gets it up and she can’t maintain that, we’re in a position now where the bark and fallen ahead, it can fold backward, it can fall in front of us, she can really do some damage to a shoulder. So absolutely no assistance, no spotting on a military press, even if they’re almost locking it out. You let people do it the way they do it, you don’t assist. Sometimes you want to cut your rep short. So the way you’d want to see up short is if you know her back is arching and she’s bending back and she’s like this, sometimes it’s better just to let that rip go because you’re going to put a lot of pressure on the lower back itself.
So you want to maintain an upright posture when you do it. And the other thing is if jim gets it up overhead, you want to keep a tempo to this. So four, three, two, one up nice and fast for three, two, one, that’s a perfect military press and obviously when you’re done, walk it straight in and always stood up the rack. That’s perfect. This sit up the rack so you can just walk it in and out quite easily. If you want more great videos like this which punch you in the fight with technique tips on how to do exercises correctly, subscribed to our accounts or our channel on Youtube. It’s enterprise fitness and if you need a hand with your training, take a look at our personal training packages. Thanks for watching.