Variations of StrongMan Viking Press
StrongMan Keg Toss
Lift and toss a strongman keg over your head with explosive power. This full-body exercise builds strength in your back, hips, and shoulders.
StrongMan Loading
Master StrongMan loading by lifting heavy, odd objects like stones or sandbags from the ground to a platform. Develop full-body strength and power.
StrongMan Iron Block Press
Press a heavy iron block overhead to build extreme shoulder, triceps, and core strength. Master this strongman staple for powerful upper body development.
Description
The StrongMan Viking Press is a compound exercise that primarily targets the deltoids, triceps and upper back muscles. It involves pressing a loaded barbell or machine from the chest upwards until the arms are fully extended.
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How to Do StrongMan Viking Press
- 1Setup
Position yourself in the StrongMan Viking Press machine with your feet shoulder-width apart and a slight bend in your knees.
- 2Setup
Grip the handles with an overhand grip, slightly wider than shoulder-width, ensuring your wrists are straight and elbows are tucked close to your body.
- 3
Brace your core, take a deep breath, and explosively drive the weight overhead by extending your knees and hips while simultaneously pressing the handles upwards.
- 4
Fully extend your arms at the top, locking out your elbows and shrugging your shoulders slightly to push the weight as high as possible.
- 5
Control the descent by slowly lowering the handles back to the starting position, allowing your knees and hips to absorb some of the impact before the next repetition.
Tips
- Utilize a powerful leg drive: Initiate the press with an explosive extension of your hips and knees to generate momentum, allowing you to lift heavier weight than a strict overhead press.
- Maintain a neutral spine: Keep your core tight and back straight throughout the movement to protect your spine and effectively transfer force from your lower body to the press.
- Control the eccentric phase: Do not let the weight crash down; control the lowering phase to build strength and stability in the shoulders and triceps, enhancing muscle hypertrophy.
- Optimize breathing: Inhale deeply to brace your core before initiating the press, then exhale forcefully as you drive the weight overhead to maintain intra-abdominal pressure.
Common Mistakes
- ×Failing to use leg drive transforms the Viking Press into a strict press, limiting the weight you can lift; actively push through your feet and extend your hips to maximize power.
- ×Flaring elbows excessively puts undue stress on the shoulder joints; keep your elbows slightly tucked and aligned with your wrists to maintain joint health and improve pressing mechanics.
- ×Hyperextending the lower back during the press can lead to injury; maintain a strong, braced core to keep your spine neutral and distribute the load safely.
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