Jak wykonać ćwiczenie
- 1
Bar Position: Anchor one end of a barbell in a landmine attachment or a secure corner.
- 2
Stance: Stand facing the barbell with feet slightly wider than shoulder-width. Turn your toes out 10–35 degrees to allow for better pelvic movement and depth.
- 3
Grip: Cup the free end of the barbell with both hands (fingers interlaced or overlapping) and hold it at mid-chest level, just below the collarbone.
- 4
Descent: Brace your core and sit back into a squat, keeping your chest up and weight on your heels.
- 5
Depth: Lower until your thighs are at least parallel to the floor. A good reference is when your elbows touch the tops of your thighs or just inside your knees.
- 6
Posture: Ensure your back remains flat and your spine neutral throughout the movement.
- 7
Drive: Powerfully drive through your heels to stand up. Use the momentum from your legs to „thrust” the weight upward.
- 8
Extension: In one fluid motion, press the bar overhead until your arms are fully extended. At the top, your biceps should be near your ears.
- 9
The „Lean”: As you reach the top of the press, lean slightly forward into the bar to encourage proper upward rotation of the shoulder blades and avoid lower back arching.
- 10
Slowly lower the barbell back to chest height in a controlled manner before immediately beginning the next repetition.
