Also known as the Grappler press.
- Wedge a barbell into a corner, or into a landmine attachment.
- Get into a square stance. Your knees should be slightly bent, and you should a slight forward lean in your torso. Adopt a tripod foot base, meaning, your weight should be on the mid/back of your feet, and all of your toes should remain in contact with the ground, particularly your big and baby toes.
- When you are in the starting position, your arm should be kept tight to your side, and in line with your arm pit.
- Before you perform each press, take a deep breath into your belly, brace your core, lightly tuck your rib cage towards your hips (close the space in your midsection), and squeeze your glutes.
- When you press the barbell, extend your elbow, but do not hyperextend it. Keep your shoulder down, and do not shrug the weight, as this is a pressing movement.
- Exhale after you have pressed the bar and it is moving away from your body.
- Reset and repeat for the desired number of reps.
In increase the focus on the upper body and core, start your athlete in a half-kneeling position.
To make this movement more applied to sport, you can:
- Start the movement with a half-squat and press (getting full extension by finishing on your toes)
- Start with rotation: start in a partial squat (in almost a puncher-stance) with the barbell down by your side. Aggressively drive the bar up, pivoting on your back foot to end up on your toe.