Push Press from Rack
This exercise is a phase version of the clean and press. It is part of the phase training in speed strength to increase technique proficiency for the full clean and press. It is much easier to do since it is done from a squat rack. Or, if you wish, you can clean the weight from the floor to your shoulders without using a weight. If you clean the weight from the floor and simply stand, the movement is termed a push press since no rack is involved. Dumbbells can also be used instead of a straight bar.
1. Place a straight bar on a squat rack and load the appropriate amount of weight. The bar should be low enough so that you need to flex your legs to get under it and lift it off the rack. The grip you will use is about the same width as your power clean, clean pull, etc., i.e., generally thumbs of hands just inside shoulders.
2. Once you have lifted the bar off the rack, step back so the rack is not in your way. Usually 1/2 – 1 step is sufficient. After stepping back, the bar should be resting across the clavicle or collar bone with the elbows pointing out and not down; this will help build technique, although many lifters position the elbows more toward the down position for this part of phase training.
3. Dip you body by flexing your knees then, while pressing upward, drop your body so that you smack the floor with your heels hard, hearing a popping sound as you fully extend your hands above your head. You should have your feet about shoulder width apart.
4. Lower the weight to your shoulder then, perform the next repetition. You will not set the weight on the rack until all repetitions for the set are complete.