October 24, 2012

Wednesday: Form… Dip, drive, press

Did you guess the correct movement?  If you said ‘deadlift’ I am really not sure where you’ve been for the past several years… however, if you answered ‘push press’ you are correct!  The three key elements to a successful push press: DIP, DRIVE, PRESS

Set-up: Feet hip-width apart, bar in rack position, elbows down and in front of the bar, closed grip on bar

Execution: Dip (quick quarter squat), Drive (use the legs: extend the hips fully to drive the bar overhead), Press (press the bar out overhead, activating the shoulders and locking the arms)

Common faults: Performing movements out of sequence, pausing at the dip step, leaning forward / surrendering lumbar curve, muted hip



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    BF October 24, 2012 Reply

    Elbows up or down? I thought we did elbows up.

  • g
    Gretch October 25, 2012 Reply

    The Crossfit manual designated elbows down in this article but I thought the same thing. For thrusters and any other bar overhead position we typically do elbows up. Thrusters also have open grip, but here Crossfit was calling for closed grip which naturally brings the elbows down a little bit. Either way the elbows need to be in front of the bar. Higher elbows help the bar remain in the rack position and return there when completing the movement.

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