by Bill Starr
Level up your presses! Bill Starr unveils the secrets behind the Olympic Press. Master this dynamic technique & unlock superior upper body strength & athleticism.
In part 1, we explored the benefits of the military press and its basic form. Now, legendary strength coach Bill Starr delves into the Olympic press, a more advanced variation that unlocks explosive power and challenges your upper body in new ways.
Why the Olympic Press Matters:
- Strength Gains: The Olympic press incorporates a dynamic movement pattern that pushes your muscles beyond the capabilities of a standard military press.
- Improved Athleticism: This lift trains your body for quick and powerful movements, translating to better performance in various sports.
- Skill Development: Mastering the Olympic press requires focus and coordination, enhancing your overall athleticism.
Learning the Olympic Press:
Starr emphasizes the importance of proper form: even slight deviations can lead to failure. Here's a breakdown of the key points:
- Grip: Similar to the military press, use a shoulder-width grip with thumbs wrapped around the bar.
- Foot Position: Stand with your feet closer together than in the military press, toes pointed straight ahead.
- Starting Position: Unlike the military press, you'll adopt a "coiled spring" posture with a locked core, extended midsection, and weight on the balls of your feet.
- The Lift: The Olympic press involves an explosive start with a hip drive, followed by a quick shift in weight from heels to balls of your feet as you press the bar overhead.
Advanced Techniques:
While Starr recommends mastering the basic form with locked knees first, experienced athletes can explore the "secret weapon" used by successful lifters in the past - a slight knee bend at the start. This provides extra power for heavier weights but requires exceptional core strength and stability.
Important Considerations:
- Focus on Form Before Weight: Master the technique with lighter weights before attempting heavier loads.
- Strengthen Your Core: The coiled start and rapid movement pattern place significant stress on your core. Ensure proper core strength and stability before attempting the Olympic press.
- Breathing: Take a deep breath before the lift and hold it until you lockout the weight or pass the sticking point. Exhaling during the press weakens your core and reduces power.
- Be Aware of the Valsalva Maneuver: Holding your breath for too long during heavy presses can lead to dizziness or blackout. Learn to recognize the signs and lower the weight safely.
The Olympic press is a demanding but rewarding lift that elevates your upper body strength and athleticism to a new level. By following Bill Starr's guidance and prioritizing proper form, you can master this technique and reap the benefits of this dynamic movement.
Can I do the Olympic press at home?
The Olympic press requires a barbell and weight plates, making it suitable for home gyms with proper equipment. However, a spotter is recommended for safety, especially with heavy weights.
Is the Olympic press better than the military press?
For experienced lifters seeking to maximize upper body strength and athletic performance, the Olympic press offers advantages due to its dynamic movement pattern. However, the military press remains an excellent foundational exercise for beginners.
How often should I practice the Olympic press?
Start by incorporating the Olympic press into your routine 1-2 times per week with lighter weights to master the form. As you progress, consider Starr's recommendation of focusing on 3 reps per set to maintain proper technique with heavier weights.
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