PUSH | DRIVE

Burpee
While the burpee can look very different depending on the athlete and their capacity when done quickly and in a ballistic fashion we ideally want to see good control in our isometric and dynamic versions. This can also potentially require the most amount of strength when it comes to deceleration of our mass since we can be dropping from a position with our hands off the ground.

Ring handstand pushup
The increased range of motion and added demand on the midline make this the most difficult of all vertical pressing variations for many of us. They should be left to a select few and have an honest assessment on whether or not the movement is staying true to its original intention.

Kipping handstand pushup
This is where we need to show absolute control of isometric, and dynamic movement through a full range of motion. Working to decelerate our mass while having our neck be the point of compression is something to be aware of. We generally suggest that these be limited to those needing the capacity for competitions only.

Push jerk
The potential for increased weight is largely linked to the competency with technique for this movement. Athletes not only need to have explosive power driving the barbell up, but also under the barbell along with the ability to decelerate an external load. Shoulder stability is maximized in both this and the split jerk.

Single Arm Split Jerk
Just like our barbell variation this adds in athleticism along with a hint of a single leg variation. Interestingly, you may find those with tight shoulders able to accommodate a single arm version more easily than a bilateral version. This may often result in a rotation at the torso though and should be taken into account.

Split Jerk
The true benefit of the split jerk vs. the push jerk boils down to technique. This adds in the element of a single leg variation with potentially substantial loads overhead. It’s also a great way to work on athleticism with lighter loading and possibly even switching to less dominant sides.

Landmine Split Jerk
A deceivingly difficult movement. This is often due to the need to keep tension between the athlete and the loading while having a more unstable load. These have the potential to have the most amount of loading of the landmine variations requiring the most shoulder stability of them as well.

Landmine Push Jerk
A deceivingly difficult movement. This is often due to the need to keep tension between the athlete and the loading while having a more unstable load. These have the potential to have the most amount of loading of the landmine variations requiring the most shoulder stability of them as well.