the torque of the bar. As with the squat, your foot spacing is an individual matter. However, some universal rules persist: point your toes slightly outward, lock your thighs in a just-above parallel position, keep your back tight, straight and in an upright position with your head straight and facing forward. The hardest part of this lift is breaking inertiaâ€Śgetting the weight off the ground. Generally, once you break ground with the weight, the lift is yours, especially if you've kept your hips down. Keeping your hips down is something you'll want to concentrate on. When the weight gets heavy, many lifters have a tendency to raise their hips and drop or dip their back forward. Not only is it nearly impossible to pull the weight from that position, it's extremely dangerous. In fact this may cause some "REAL" trouble when the lift gets beyond the kneesâ€Ślike ripping your freaking lower back in half. When you are in a good position, pull the bar with a smooth, fluid motion. Don't try to jerk the weight from the floor. Remember that the back and thighs work together throughout the entire lift. Consequently, the back and thighs should lock out together at the end of the lift. It's also a good idea to drive your head backward throughout the lift. Everything tends to follow your head. By driving your head back, it will force your shoulders back and your chest up. It will also force you to keep your hips down. One last point: when pulling the weight, keep the bar close to your body. The further the weight is from your body the less leverage you have, and consequently, the harder the lift. In order to lift the weight, inhale slightly and using your thighs and back, stand erect with your arms locked out. Once you're standing erect with arms locked out, lower the weight back to the floor and exhale. Additional considerations: Understand that this lift can be dangerous. So make sure you have picture perfect form before trying them. With that being said here are a few suggestions. At the top of the lift make sure you are standing erect. If you are too far backwards or forwards additional stress will be put on the lower back thereby predisposing you to injury. Although this lift correlates very high with total body strength for elite athletes it is a dangerous lift comparatively speaking.
Military Press Objective: to measure the strength of the anterior deltoids and serratus anterior. Age level: age 16 through college level. Reliability: Test-retest reliability coefficients of .84 to .90 have been reported. Validity: Face validity is generally accepted for this test. Equipment: An Olympic bar, collar and free weights. Directions: Military press is another exercise I am really not to crazy about because of the undue stress they place on the rotator cuffs. The exercise can be performed with the elbows pointed