John Gaglione's Power Series Wrestling
Training # 11
Wrestler-Power Series #11 Barbell Training
Z-Press
The overhead press is one
of my favorite lifts for athletes. It is one of the best lifts to develop total
body strength since you are completely connected through the ground and lifting
a barbell overhead. The overhead press requires a lot more mobility in the upper
body which is very important for grapplers as well as core stability in order to
maintain proper low back and shoulder position when you get big weights over
your head.
There are two main problems I see a lot when people overhead press. Many people
turn the lift into a standing incline press and lean way back by hyper extending
their low back. The other thing I see is people go through a partial range of
motion and press the press slightly forward instead of straight up and overhead.
The goal of the overhead press is to lockout the bar directly over your ears.
The bar should form a straight line with your ears, hips, knees, and ankles.
Some people may not have the shoulder and upper back mobility to do this
initially so make sure to check this before loading this exercise heavy.
I like to utilize an unsupported seated press with the legs out in front called
the Z-Press. The move was popularized by a famous strongman overseas and he used
this lift to improve his performance on the platform. What is great about the
Z-Press is like the front squat it is self correcting. You won’t be able to do
any appreciable weight on this exercise unless you do it proper. Since your hip
are fully flexed you can’t actively hyperextend your low back to lockout the
weight overhead. Since you are seated if you try to press the weight forward you
are simply going to drop the weight in front of you. The Z-Press teach you to
press the weight straight overhead and really forces you to stabilize your
entire core and upper back when you overhead press.
Start adding the Z-Press into your routine and I guarantee your shoulder and
core will be stronger than ever. Remember to start light and work up slow so you
can master the technique of overhead pressing!
To take your wrestling
to the next level and ensure this wrestling season is your best one ever
go to GaglioneStrength.com
and e-mail Coach
Gaglione for more information on how YOU can take your training to the next
level.
Not from around the area, but still want to learn the exact systems that are
used at
Gaglione Strength to build champions? Check out SupremeStrengthForSports.com
to learn more.
Coach John Gaglione is a Sport Performance Specialist out of Long Island New
York. He is a certified "Underground" Strength coach who specializes in training
combat athletes. John’s work has been featured in Elite Fitness Systems,
Testosterone Nation
, One Result & local wrestling site Long Island Wrestling Association.
If you would like to learn more about John you can reach him at www.gaglionestrength.com
or e-mail him at gaglionestrength@gmail.com.
