The Daily Rebel – Jerks and Back squats

Well, it’s been a while. With starting the business and taking the time away from blogging to free up time to generate more leads and clients, I feel that it is time that I came back to the blogosphere and touch base with my Rebels on a more regular basis.

To that end, I am glad to say that the Daily Rebel is now back in full swing, but with a twist. You will still get the great workouts, the great tips and content, but it will only be on the days that I am training from now on. So dont get worried if there is a day or two in the week where you dont get a workout from me, I am just recovering and putting more time back into the business.

So, whats on the docket today? Me hitting the 100 club!

This was a huge milestone for me as my jerk has been probably the thing that I have struggled with the most in regards to my overhead strength. This is largely due to the fact that in the jerk one is moving from a position from high stability, to a low stability transition position, and then back to a position of high stability – provided you can find it.

So, to that end, here was my workout for the day:

A1) Jerk – 1 x 1@100% / 3 x 1@ 80-90%

B1) Back Squat: Work up to a heavy triple beltless*

* I had competed over the weekend so I just wanted to grease the groove and get back into heavyish squatting.

C1) Pull ups: 4 x max

C2) Seated row: 4 x 8-12 @60kg

D1) Lateral raise: 4 x 15

E2) Dips: 3 x max

F) Resistance band face pulls: 100 reps in as few sets as possible

If you are like me and struggle getting overhead, here are my top tips to getting stronger when pressing overhead:

1. Have strong triceps – Have you ever seen a good presser with small triceps? Didn’t think so. Besides filling out your tshirt and giving you a sick pair of pipes, having strong triceps is going to strengthen the stability of your elbow and increase your ability to press with more power.

2. Work on your shoulders and upper back – These muscles are your prime stabilisers when getting overhead, so make sure that they are big and strong so they can handle a greater load.

3. Spend more time over head – Just try and spend more time pressing overhead for as much of your shoulder/pressing work as possible. The fact is that while the standing shoulder press and the seated shoulder press are both shoulder dominant exercises, the total body demands of simply being upright and standing will transfer over far greater to your overall strength than simply sitting down.

I hope this helps you get stronger overhead, and if you have anymore questions, just get in touch via the contact us page.

Train Strong.

Live Strong.

Be Strong.

Rogan Allport

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