RUSSIAN TECHNIQUE AND TRAINING METHODS
The technique of the press as used in classical weightlifting has altered several times in recent years. When first used in international competition the lift was described as the "two hands military press." This localized the movement of the bar from the chest to pure arm and shoulder strength. There was no strain placed on the lower back as with today's international presses.
However, not all lifters were physically constructed as to be able to press in a manner as stipulated by the rules of the F.I.H.C. Some lifters whose neuromuscular makeup was suited to the slow movement then require found it comparatively easy to conform to the ruling; in particular if their joints were constructed so as to enable them to stand in a "military" position.
Eventually a realistic attitude was taken and the ruling was amended, until we have the present ruling which permits fast pressing with a backbend, provided it is not excessive. This is one of the reasons why the Olympic press has soared to great heights in the past few years.
From a medical viewpoint the old type of press is safest; but for the lifting of very heavy weights, modern techniques have to be used. It is unwise for a beginner with a relatively weak lower back and unconditioned body to embark upon international type pressing. Certain regions of the body must be developed first, together with the learning of control of heavy weights. The training must be thorough and progressive in order to avoid lower back strain. Even world champions suffer from lower back strain, so it is paramount to proceed with caution.
George Popplewell
The Russian technique is one of the most scientific, while Russian training methods are very sound. This is borne out by the fact that Russia has produced a multitude of weightlifters with phenomenal pressing ability. Admittedly, they have many lifters to choose from, and great facilities besides, but the vast number of top class pressers outweighs these advantages. Therefore, this article on the Olympic press will deal solely with the style and methods adopted by the U.S.S.R.
KEY FEATURES OF THE RUSSIAN PRESS
As with all kinds of press technique, a good, comfortable clean is the first essential. The clean should be as mechanically perfect as possible and all the large muscle groups of the body should be used so as to save as much energy as possible for elevating the weight overhead.
The Technique of The Clean
The key to such a clean lies in the starting position when the bar is stationed on the platform. Refer to the illustration at the top . . .
1) The feet are flat on the floor, with toes pointing forwards, not outwards. This facilitates better body mechanics. The shins are close to the bar, while the seat is well down, so that the thigh is set at approximately 90 degrees to the lower leg. The hands grip wider than shoulder width. The arms are kept straight and long, while the seat, back and neck are in the same plane. This position enables a good start for the clean, which is initiated by a leg drive as in the second figure shown.
As the legs are almost straightened the lifter rises on his toes, pushes through with his hips, throws his head back and pulls vigorously with his arms. See figures 3 and 4. When the bar reaches a position midway between waist and shoulder height, the body dips on flat feet. As this dip is performed the knees and elbows are thrust well forwards while the bar is caught high on the sternum. The back is kept straight throughout this movement, together with a high chest.
When the legs extend to bring the body into alignment for pressing from the shoulders, the hips are pushed well forward, the shoulders are set well back with a high chest, while the forearms are well back in a vertical position under the bar. The bar should be resting over the heel of the hand, and not rocked back on the fingers. There should be a very solid knee, hip-lower-back lock to ensure a firm base to press from, and in figure 8.
Looking from the side, there should be a body curve from heels to the back of the head. A plumb bob lowered from the bar would show the bar to be positioned over the feet, somewhere between the heels and instep. There is a definite balance in this position and it must be appreciated from the feeling given by the heels, balls of the feet and the longitudinal borders of the feet.
THE TECHNIQUE OF THE PRESS
It is evident from the final position of the clean that an extension of the body from heels to head will provide a lift to the bar. However, if this lift is exaggerated it can provide drawbacks:
1) the shoulders will lift,
2) the greatest speed will be at the moment the bar leaves the upper chest,
3) there is a tendency to drop the chest.
In actual fact, a fast, even-paced press is required. A high chest is necessary throughout, and there should be no shoulder lift.
The start of the press occurs with a slight straightening of the body, the arms providing a fierce upward drive. Then the shoulders lay back somewhat, though the spine extensors and thorax are kept firm. As the bar reaches to top of the head the elbows are rotated outwards and backwards to allow the head of humerus to freely move in the glenoid fossa. The hips are pushed forward at this point.
As the bar moves backwards over the head the head is pushed forward slightly, while the elbows and shoulders are firmly locked. At the conclusion of the press, all the joints are locked rigidly under the bar.
Great strength is required in all parts of the body besides the triceps and deltoids for heavy pressing.
Hand spacing, foot positioning and so on will vary with the individual. For example, Gregori Novak used an exceptionally wide arm position. The tendency today is to use a narrower arm and foot position and to use more forward hip thrust rather than too much backward rotation of the elbows at the sticking point. The head is used as a lever quite considerably in the modern version of the Russian press.
TRAINING FOR THE PRESS
Beginners
Naturally technique must be learned first of all. The clean is to be practiced with a very light weight for several sets of 2 repetitions. Increases in weight to be made gradually. Special attention should be paid to positions throughout the training.
Then the press should be practiced, again using several sets of 2 repetitions. Once more particular attention must be paid to technique, watching the points already outlined.
Then the two elements of the lift are combined and the two hands clean and press proper is worked on. This will normally be after 2 to 3 weeks of training. As training proceeds, the lifter should become stronger and improve his form, and the poundages handled. He can then proceed to more progressive work until he becomes of the "experienced lifter" category.
Experienced Lifters
When a lifter begins to make improvement and enters competitions ranging from club to national, he invariably gains in experience. As he becomes more seasoned the workouts become heavier and harder if progress is to continue. Technique must never be neglected and during advanced workouts strength, power, speed and technique have all to receive attention.
In training on the Olympic press a light weight should be used at the beginning. Fast, technically perfect movements should be used. Gradually the bar's weight is increased until fairly heavy single presses for power are made. Then follows several sets of pure strengthening work. In training, competition starting poundage should never be exceeded.
According to Zyneun Axencong, Master of Sport and lightweight champion of Moscow, very good results are obtained on the following schedule:
Top competition press is X pounds.
- = minus.
X - 100 / 2 sets of 2 reps
X - 80 / 2 reps
X - 60 / 2 reps
X - 40 / 2 reps
X - 20 / 3 singles
X - 50 / 5 x 3 reps
AS this routine becomes comfortable, the bar is increased by 5 pounds on each set.
Where other exercises are incorporated in a training session, the following routine is advocated by Bozhko, the famous Russian lifter and honored Master of Sport, in his book for training Army teams:
Clean and Press:
60% of best press / 3 x 3 reps
Press From Chest:
70% of best press / 3 x 3
80% of best press / 2 x 2
90% of best press / 2, 1
The favorite strengthening exercises used by Russian lifters for the press are: prone press, orthodox press using wide and narrow grips, seated press, press behind neck, pressing kettlebells. One or two of these exercises are performed at the end of a workout.
This article does not cover every aspect of the press, but givies general principles for lifters and coaches to work on. In all instances, both training and technique must be adapted to the lifters as individuals.
Enjoy Your Lifting!
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