Push bar

The push barbell push is an exercise that has gained immense popularity among weightlifters and crossfit athletes. And if for the first the jerk jerk is a kind of auxiliary to increase the strength indicators and the development of technique in the clean and jerk, then the crossfit athletes pursue somewhat different goals.

Unlike weightlifting, maximum and submaximal weights are practically not used in crossfit, therefore, for athletes engaged in functional training, the push barbell jerk from the chest is, first of all, a tool for developing explosive leg strengthas well as to increase training volume and overall training intensity.

There are two main options for performing a push bar with a barbell: a push pull (classic) and a push push. Usually shvung is performed from the chest, less often from behind the head. In today's article, we will focus on the push-pull from the chest. My personal recommendation is to refrain from performing any pushing and pushing movements from behind the head due to their excessive injury risk. Do not forget that the shoulder joint is the most mobile in the body, and even a professional athlete does not need much work to damage it.

Today we will consider the main aspects related to the push-pull schwung, namely:

1. Technique for performing the exercise.
2. Typical errors that occur when performing a movement.
3. Complexes that contain a push bar.

Exercise technique

Let us analyze the technique of performing the push-pull barbell exercise from the chest step by step, starting from the starting position.

Starting position

• Feet shoulder width apart;
• The feet are parallel to each other and firmly pressed to the floor, the center of gravity lies on the heels;
• The grip is slightly wider than the shoulders;
• The pelvis is laid back;
• The knees are bent approximately 45 degrees;
• The back is straight - everything is like with the classic deadlift.

Our first task is to lift the barbell to the chest. To do this, we begin to perform deadlift with a barbell, in the second half of the amplitude we include the deltoid muscles in the work, throwing the bar up a little, and slightly squat under it with the effort of the quadriceps. The back should be perfectly straight, so you not only minimize the risk of injury, but also greatly increase the efficiency of the exercise.

Once you have thrown the barbell on your chest, you can stand for 1-2 seconds and finally lock in this position. Make sure that the bar rests on the front deltoid bundles and the top of the chest, without pressing on the collarbones, and the palms are tightly squeezing the bar. Now you can start the second part of the movement.

The second stage of the exercise

The second part is essentially a front squat, performed in a shortened amplitude. We begin to slide down smoothly, while taking a deep breath. The depth of the amplitude of squatting with a push barbell from the chest is a purely individual moment, some athletes need 5-10 cm, some go down to almost a right angle in the knee joint. It depends on the level of the athlete's training, athletes with well-developed quadriceps and large working weights in squats have a sufficiently shorter amplitude than beginner athletes who do not have outstanding physical data.

The problem is solved simply - don't forget about the leg muscles! Whatever sport you do, remember that well-developed legs are your “foundation” and you need to devote enough time and attention to training them.

The next task is to push the barbell over your head. This is the main difference in the technique between the push push and push push: when pushing, we work more with the deltoid muscles and triceps, slightly pushing the bar with our legs from the bottom point; when pushing, almost all the work is done by the quadriceps and gluteal muscles. We abruptly "throw" the barbell with our feet from the bottom point, trying not to involve the deltoid muscles in the work, as in a press shvung or an army press. Do not forget about the fact that you should keep your back straight throughout the entire movement. Fully straighten the elbows and lock in this position. We lower the barbell back to the chest and repeat the shvung.

Jogging technique in slow motion video:

Typical mistakes

Next, we will analyze the typical mistakes in the technique of performing the jerk shvung with a barbell from the chest:

1. Many inexperienced athletes relax the extensors of the spine and abdominal muscles during the squat. This is fundamentally wrong, since it is these muscles that are responsible for stabilizing the body when performing the push barbell push.
2. Do not chase huge weights in this exercise and increase the rest time between sets. We rest for one to one and a half minutes, if after that you failed to complete more than 5-6 repetitions, then in the next approach, the weight of the weights should be reduced by at least 20%.
3. In no case should you neglect the warm-up and immediately start working with large weights. Even if your jogging weight is more than 100kg in the 10-15 rep range, start with an empty bar and gradually increase the weight. Do not forget about the general joint warm-up before starting the workout!
4. Don't lose your mental focus on movement for a moment. Many beginners have poor control over the barbell when squatting, lose balance and drop it from their shoulders. Movements should be smooth and confident, but not slow.

In which complexes is the push bar performed?

Depending on the level of your physical fitness, you can vary the complexes presented above: you can remove from them what you cannot yet do, or add something of your own, for example, push-ups on the uneven bars, work with ropes, a sprint run or jumping rope ...

If you still have questions about the push-pull barbell from the chest - write them in the comments. Did you like the material? Share it with your friends on social networks!

Watch the video: 15 Push Up Bar Exercises For All Levels (January 2025).