Introduction
On July 31, 2023, the topic of fitness and the pursuit of well – rounded training came into focus. Many fitness enthusiasts often make the mistake of centering their training on “Volume”, like muscle size, while overlooking aspects such as flexibility, endurance, and explosive power. Explosive power is crucial as it can be the deciding factor in those last few reps when lifting heavier weights. A lack of it can lead to a never – ending cycle of being stuck at a certain weight level.
The Godlike Move: Borrowed Power Press
The borrowed power press is a game – changer in breaking the dead cycle of low explosive power. It is an excellent exercise for building explosive strength and also a great shoulder – training movement. What makes it even more remarkable is that it activates multiple muscle groups, including the calves, quads, and core muscles, along with a range of stabilising and supporting muscles. Performing this movement well can significantly reduce the risk of injury during training. However, its complexity is likely the reason it’s not as popular as some other exercises.
Step – by – Step Guide to the Movement
The borrowed push – up is an advanced movement based on other basic ones. It’s essential to master the overhead press first. The overhead press can enhance shoulder strength and confidence in handling the barbell. It can be done with dumbbells, but learning with a barbell is advisable before attempting the borrowed push – up. When starting with the overhead press, it’s wise to begin with light or unweighted movements and gradually increase the weight.
To prepare for the borrowed power press, place a barbell on a rack in front of you or at your feet. Stand with your feet hip – width apart. Position the barbell in front of your chest at shoulder height, resting on your collarbone. Hold the bar with both hands, slightly wider than shoulder – width apart and palms facing forward. Keep your elbows relaxed in front of the lower part of the barbell. Keep your legs straight but not locked, with your knees, ankles, and hips in a straight line. Then, place the barbell in front of your chest, keep your torso stable and knees slightly bent. Push up through your feet and start straightening your legs to gain momentum. Once the hips are fully extended, push up the barbell, moving your head back slightly. Extend your arms fully overhead, keeping your torso in a straight line. After reaching the top, move the barbell backward with your body slightly forward and return it to the starting position for the next rep. The movement should be fluid, and only five reps are needed. If you can do more than five, the weight is probably too light.
Common Mistakes
There are several common mistakes in the push press, mainly related to alignment, especially during the incline phase.
Wrong starting position: When preparing, don’t stand with your feet too wide; keep them hip – width apart and parallel. Also, pay attention to hand and elbow positions. In the borrowed push – up, the elbows should be naturally relaxed with palms facing forward when powering up, different from some other movements.
Sinking issues: The power in this movement comes from leg sinking before pushing up. Some common problems include squatting too deep instead of sinking properly, arching the back while sinking, or leaning backward and putting pressure on the lower back. Keep your head, chest, and hips in a straight line when bending your knees.
Advance push – ups: Don’t push the barbell early; keep it at chest height until the legs are straight. If you have this problem, practice with dumbbells and get movement cues from a coach.
No core tightening: Keep your back straight during overhead presses. If you arch your back, remind yourself to tighten your core. If it’s still difficult, the weight may be too heavy.
Too many reps: The push press is for improving strength, so only do one to five reps. More reps can lead to movement breakdown and injury. If you can do more than five comfortably, add more weight.
Modifications and Variations
For beginners, it’s advisable to work with an instructor. If that’s not possible, you can practice at home without weights or use a long bar to learn the movement sequence safely. When starting, you don’t need to lift heavy weights like the usual 45lb or more. Start with 10 pounds or less if needed. If light barbells aren’t available, try dumbbells or kettlebells.
Once you’ve mastered the borrowed push press, you can consider the jerk. The jerk is similar but more powerful, with an additional sinking movement before fully extending the arms overhead.
Safety and Precautions
The borrowed power press is a common exercise in weightlifting gyms, but it’s complex and can cause injuries to the shoulders, back, knees, hips, and wrists. It’s crucial to break it down and learn it carefully. For safety, it’s recommended to be accompanied, start with light weights, and perform in front of a mirror to check each stage.
