One-arm Military Press (Barbell)
The One Arm Military Press performed with a barbell incorporates the vertical pressing strength development, core stabilizing ability, and one-arm focus that you can achieve from the One-arm Military Press (dumbbell) and One-arm Military Press (kettlebell). However it also adds an extra stabilizing aspect in that you have to stabilize an entire long barbell with only one hand while pressing it overhead which is very conducive to the development of bodyweight strength.
Step up to a Squat Rack or any other similar rack that will allow you to place the barbell at about shoulder level. Grab it in the center of the barbell (making absolutely sure that your hand is in the exact center of the bar) while facing sideways relative to the bar. Step back from the rack with the bar and press it upwards until your shoulder and elbow completely lock out at the top of the press. Make sure to keep your eyes focused on the bar the entire time. This last point is critical to maintaining stability on this movements…do not take your eyes off of the bar and focus on keep it solid and stable the entire time.
It is also critically important that your grip, your core (abdominal muscles), and your legs are flexed and braced tightly through the entire movement to provide you with a strong, stable, firm base to press from.
After pressing the bar completely up to lock out, lower it back down under tight control keeping all of the same muscles contracted as you did on the way up. Once the back reaches your shoulder level again, press it back up smoothly again without every letting your shoulder muscles (or any of your other bracing muscles) go limp at any point.
Disclaimer - We do not recommend performing any exercise without the supervision of a highly qualified bodyweight strength professional present with you. This detailed exercise description is for informational purposes only. Consult your physician before attempting any strength training program or attempting this exercise or any of the other exercises on www.getrealstrength.com
Step up to a Squat Rack or any other similar rack that will allow you to place the barbell at about shoulder level. Grab it in the center of the barbell (making absolutely sure that your hand is in the exact center of the bar) while facing sideways relative to the bar. Step back from the rack with the bar and press it upwards until your shoulder and elbow completely lock out at the top of the press. Make sure to keep your eyes focused on the bar the entire time. This last point is critical to maintaining stability on this movements…do not take your eyes off of the bar and focus on keep it solid and stable the entire time.
It is also critically important that your grip, your core (abdominal muscles), and your legs are flexed and braced tightly through the entire movement to provide you with a strong, stable, firm base to press from.
After pressing the bar completely up to lock out, lower it back down under tight control keeping all of the same muscles contracted as you did on the way up. Once the back reaches your shoulder level again, press it back up smoothly again without every letting your shoulder muscles (or any of your other bracing muscles) go limp at any point.
Disclaimer - We do not recommend performing any exercise without the supervision of a highly qualified bodyweight strength professional present with you. This detailed exercise description is for informational purposes only. Consult your physician before attempting any strength training program or attempting this exercise or any of the other exercises on www.getrealstrength.com