Most lifters like taking a grip just outside the shoulders. I grip about an inch and a half outside the knurling of a power bar – which puts my grip about thumb’s length from the smooth part of the bar. This will ensure shoulder safety and stability.
- I begin the press by lifting my chin up, and I try to just miss it when the bar goes up. I don’t want the bar bowing out any more than it has to.
- As the bar is pressed overhead, bring your head and chest through. Don’t push the bar back.
- Bring the bar back down in the same motion.
- Each rep should start with the bar on your shoulders. Don’t perform half reps. Your body was designed to move through a full range of motion, so do it.
- Keep your lower back arched and your chest up throughout the entire lift.
- The positioning of your feet is determined by your comfort level. I take a narrow (less than shoulder width) stance, but this isn’t a requirement.
- You don’t use leg drive to push the bar overhead, but try to keep your legs strong and taut through the entire movement.