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John Gaglione's Power Series Wrestling Training # 11


Wrestler-Power Series #11 Barbell Training Z-Press

C:\Users\John\Desktop\IT clinic\Island Trees Strength Clinic Z Press Frame - 690.jpg

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 wonít be able to do any appreciable weight on this exercise unless you do it proper. Since your hip are fully flexed you canít 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!

If you have any questions feel free to e-mail me at gaglionestrength@gmail.com
or check out my website www.gaglionestrength.com

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. Johnís 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.