Jerk (Push)

Upper Body: Vertical Push
Mastery
Level: 11
Target Action: Strength Speed
Upper Body
Kit: Barbell
Play Video
The shoulder is a highly mobile joint and is often the victim of poor posture, low levels of strength and poor transfer of energy through the kinetic chain. The Upper Trapezius muscle plays a critical role in resisting the strong pull of the latissimus dorsi and avoid excessive depression of the glenohumeral joint. This positioning has a knock-on effect on scapula positioning and the ability of the surrounding muscle to stabilise the shoulder. The Vertical Push Exercise Category is designed to refine this subtle coordination strategy under increasingly complex and diverse demands. Vertical Pushing is often feared by many overhead athletes but I believe it is a critical piece of the shoulder health jigsaw for high performance.
What series of strength exercise would, if performed optimally, demonstrate the extremes of human movement and maximally test local and global stability strategies with high relevance to sports performance? The Mastery Theme houses these exercises across all 14 Exercise Categories. The most extreme demands of multiple Exercise Categories completely converge leaving absolutely nowhere for movement deficiencies to hide. These exercises demonstrate an exquisite balance of strength, flexibility and reactive stability and represent elite movement competency in a gym setting.

PROGRESSION-REGRESSION LADDER

Waiter’s Hold with KB
Waiter's Hold with KB
Upper Body: Vertical Push
Fundamentals
Level: 4
Waiter’s Hold (KB) and Rotate 180 degrees
Waiter's Hold (KB) and Rotate 180 degrees
Upper Body: Vertical Push
Fundamentals
Level: 5
Waiter’s Hold (KB) with Pulses
Waiter's Hold (KB) with Pulses
Upper Body: Vertical Push
Fundamentals
Level: 6
Landmine Hold (Kneeling)
Landmine Hold (Kneeling)
Upper Body: Vertical Push
Fundamentals
Level: 5
Handstand Hold at 45 degrees
Handstand Hold at 45 degrees
Upper Body: Vertical Push
Fundamentals
Level: 6
Waiter’s Hold (KB) and Half Press
Waiter's Hold (KB) and Half Press
Upper Body: Vertical Push
Challenge
Level: 7
Landmine Press in Depression (Half Kneeling)
Landmine Press in Depression (Half Kneeling)
Upper Body: Vertical Push
Challenge
Level: 7
Landmine Press in Depression (Tall Kneeling)
Landmine Press in Depression (Tall Kneeling)
Upper Body: Vertical Push
Challenge
Level: 8
Landmine Press with Elevation (Tall Kneeling)
Landmine Press with Elevation (Tall Kneeling)
Upper Body: Vertical Push
Challenge
Level: 9
Landmine Press with Elevation (Standing)
Landmine Press with Elevation (Standing)
Upper Body: Vertical Push
Challenge
Level: 9
Upper Body: Vertical Push
Challenge
Level: 8
Military Press (Strict Press)
Military Press (Strict Press)
Upper Body: Vertical Push
Challenge
Level: 8
Handstand Wall Walkouts
Handstand Wall Walkouts
Upper Body: Vertical Push
Challenge
Level: 9