Shakira and the Press: Hips Don't Lie

/ Testify Strength & Conditioning/

(If you like, you can scroll down to the end of this article and watch a video related to this topic.)

A common problem in the press is that - instead of reaching forward with the hips and using the rebound this creates - a lifter will accidentally reach backwards with the shoulders. The two movements - reaching forward with the hips and reaching backward with the shoulders - look almost the same, but one makes for a stronger press while the other absolutely hinders the press.

Reaching forward with the hips helps us in two ways - first, that nice rebound out of the hips gives us a nice launch at the beginning of the movement, and second, it helps clear our face back out of the way of the bar (a natural countermovement). However, if you reach backward with your shoulders instead, you’ll still clear your head out of the way of the bar, but you won’t get any sort of launch or rebound from the hips, and indeed, it will actually make for a much harder and weaker press.

In the photo at left, Becky correctly reaches forward with her hips. In the photo at right, Becky incorrectly reaches backward with her shoulders. For comparison, check the position of the bar with respect to the squat stand in the background.

To check whether or not you’re making this error, ask yourself, “Where am I feeling my balance?” when you reach forward with your hips. If you feel your weight shift momentarily to the balls of your feet, you’re on the right track, but if you feel your weight shift to your heels, then you know that you’re accidentally reaching backwards with your shoulders instead of forward with your hips.

Remind yourself of this the next time you press. Simply make your balance shift briefly to the balls of your feet as you reach with your hips, and you’ll be off to an excellent start.

To see this in action as it’s being explained, check out one of the short videos below. As always, we hope this helps you get stronger and live better.

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