Shvung press from behind the head (Push Press Behind) is a classic weightlifting exercise, successfully used in their training by athletes involved in CrossFit and fitness. It is a standing barbell press from behind the head with the use of the muscles of the legs and back, in other words, with strong cheating.
This exercise differs from the jogging jerk in that the movement itself is more pressing in nature. In this case, the athlete does not go under the barbell, but only sets a small inertia so that the barbell rises up due to the simultaneous inclusion of several strong muscle groups in the work.
The main working muscle groups are deltoids, spinal extensors, quadriceps, abs and gluteal muscles.
Exercise technique
The technique of performing the shvung press exercise from behind the head looks like this:
- Remove the barbell from the racks and step back a couple of steps from it. Keep your back straight, your gaze is directed forward, the barbell lies flat on the top of the trapezoid.
- Perform a small down-squat, keeping your back perfectly straight. The amplitude of the squat is small - about 15-25 cm.
- Start getting up while lifting the bar up and exhaling. Distribute the load in such a way that the knees and elbows are fully extended at the top point at the same time - so you can work with the maximum weight for yourself, and the effectiveness of the exercise will significantly increase. Thus, we squeeze the bar up due to the effort of the shoulders, but part of the load is "eaten" due to the work of the legs.
- Lower the bar back to the trapezoid and do another rep. Do not lower the barbell with a sharp movement - there is too much load on the cervical spine. It is best to "meet" the barbell at the bottom - to do a small dip when a few centimeters are left to the trapezoid.
Crossfit training complexes
We suggest that you try out during your CrossFit workouts one of the following training complexes containing a push bar from behind the head.
