Check out these brand new videos by Pat Ramsey! In these 3 videos Pat is going to cover a wide array of topics, including how to use a sledge hammer for core work, as well as the difference between a variety of types of overhead presses!
A common misconception in weightlifting is the use of improper names when describing different overhead presses.
The problem with this is that when you attempt to start a program, you absolutely need to understand which exercise is which. The internet has done a great job of diluting real information and making up such a wide range of names for certain exercises that it is hard to keep track of everything. Thanks to Pat, however, we can clear this up for you quickly!
The biggest difference between these three movements is the variating use of lower body explosiveness.
The traditional overhead press (sometimes referred to as the “military press” as well) is a strict shoulder movement. There is no force created through your lower body, and it is meant to be performed rigidly. The push press is right in between the overhead press and the “push-jerk” in terms of lower body force created.
This type of press is meant to be used as a shoulder movement that is overloaded with a small amount of lower body force.
This should not resemble a “thruster” or the “jerk,” yet be a controlled press with a limited amount of lower body force applied to increase the overall load. The last movement is the “jerk.”
The jerk is meant to be performed to load as much weight as possible (given correct control of course).
Lower body force is applied maximally and this is even a movement with great correlation to the vertical jump. As you can see in Pat’s demonstration, don’t hold back when performing this movement at all!
The last two videos of Pat are a few different advanced versions of training with a sledgehammer.
This is more than just smashing a tire over and over with the hammer (which is an excellent training strategy as well), and can really challenge your core! Try out these two exercises once you work up the courage!