Variations of StrongMan Iron Block Press
StrongMan Viking Press
Perform the StrongMan Viking Press to build powerful shoulders and triceps. This compound movement uses a unique press apparatus for maximal overhead
StrongMan Front Hold
Build immense isometric strength in your shoulders, core, and upper back with the StrongMan Front Hold.
Description
A compound exercise targeting the shoulders, triceps, and core by pressing a heavy iron block overhead.
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How to Do StrongMan Iron Block Press
- 1Setup
Stand with the iron block resting on a sturdy surface (e.g., tires, blocks) at chest height. Grip the block firmly with both hands, palms facing each other, fingers wrapped around the edges.
- 2Setup
Position your feet hip-width apart, brace your core, and ensure a neutral spine. Take a deep breath into your diaphragm, creating intra-abdominal pressure.
- 3
Drive the block overhead by powerfully extending your knees, hips, and elbows simultaneously, using leg drive to initiate the lift.
- 4
As the block travels overhead, press it straight up until your arms are fully extended, locking out your elbows directly above your shoulders. Exhale as you press.
- 5
Control the descent by slowly lowering the block back to the starting position on the sturdy surface, maintaining a braced core throughout the movement.
Tips
- Utilize a strong leg drive by dipping slightly and exploding upwards; this translates ground force into the press, especially with heavy loads.
- Maintain a rigid torso by bracing your core tightly, as if preparing for a punch, to prevent excessive lumbar hyperextension and protect your spine.
- Focus on a controlled, smooth lockout at the top, ensuring your triceps are fully engaged and the block is stable directly over your shoulders.
- Keep your wrists strong and stacked directly under your forearms to support the weight and prevent undue strain on your wrist joints.
Common Mistakes
- ×Arching the lower back excessively: Fix this by actively bracing your core and tucking your pelvis slightly forward to maintain a neutral spine throughout the press.
- ×Failing to use leg drive: Correct this by practicing a powerful dip and drive motion, using your legs to initiate momentum before your arms take over.
- ×Dropping the block uncontrolled: Improve by maintaining tension and control during the eccentric phase, slowly lowering the block back to the starting platform rather than letting it fall.
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