PUSH | DRIVE

Stability comes more into play here with the open chain movement. This is primarily seen at the top of the dip but can also apply to motor control and body awareness in regards to the end range of motion at the bottom of the dip.

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.

The need for isometric and dynamic strength is quickly undeniable when performing these. They teach explosive power along with the need for decelerating our mass.

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.

The box is referring to one on either side of the athlete and allows for a fixed object. This will place less demand on stability while still working on the deceleration phase of the movement.

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.

This movement variation is excellent for the development of explosive power while combining the control required in decelerating our mass. It places the most demand on the shoulders and pecs of our ballistic variations.

An excellent movement to work on explosive and pressing power. These are incredibly valuable for those not ready for the added complexity of a push jerk or split jerk since they can feel constant tension on the barbell.

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.

The same principles of our kipping handstand push up ring true here as well. Likely even more so as we see and increase in range of motion.

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.

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.

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.

The same benefits of the landmine press carry over to the push press variation but now we can see the benefit of increased loading. There is often even a rotational element to this movement and can help develop explosive power and shoulder stability due to the increased loading.

An open chain movement that will limit loading but also often require more shoulder stability. These are great for changing things up, working on unilateral pressing, or accommodating those that may be dealing with an upper body injury on one side.

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.

Much like the bilateral variation this adds in the complexity of decelerating the loading. Benefits remain the same as other single arm movements while potentially allowing for more loading.