Power Production in the Push Press and Squat Jump:
Push press is one of the most popular exercises among powerlifters. This exercise is used for both strength and hypertrophy purposes.
Many times people do not realize that there are other ways to develop power besides using weight on your back. There are many different types of push presses and each one requires its own technique.
The main difference between the various styles of push press is their starting position. Some people start from a low squat position while others start from a high squat position.
Others start with their hands behind them while still others begin with their palms facing forward.
There are several advantages to each type of starting positions; however, they all have disadvantages too. For example, some people may experience pain when performing certain push press variations because of differences in starting positions.
In order to avoid such problems, it is best if you choose the proper starting position for your push press variation. When choosing the correct starting position, keep these points in mind:
1) Your feet should be flat on the floor before pushing up off of them.
You want to make sure that your legs stay straight throughout the movement.
2) You should not push up with your arms.
This action puts stress on the shoulder joint and can cause injury.
3) Your body should move from its center of gravity.
By doing this, you will be able to gain more power at the most needed time – at the top right before you descend.
4) Make sure that your head stays in a neutral position throughout the movement.
Do not allow it to drop down or pull it back too much.
Sources & references used in this article:
Improving sprint performance in soccer: effectiveness of jump squat and Olympic push press exercises by I Loturco, LA Pereira, R Kobal, T Maldonado… – PLoS …, 2016 – journals.plos.org
Jump squat is more related to sprinting and jumping abilities than Olympic push press by I Loturco, R Kobal, T Maldonado, AF Piazzi… – Int J Sports …, 2017 – researchgate.net
Power and impulse applied during push press exercise by JP Lake, PD Mundy, P Comfort – The Journal of Strength & …, 2014 – journals.lww.com
Comparison of peak power output during exercises with similar lower-limb kinematics by P Comfort, PD Mundy, P Graham-Smith… – Journal of …, 2016 – jstage.jst.go.jp