Starting Strength Coach Grant Broggi discusses the most underrated lifting goal, and which is more impressive: a bodyweight press or a 500lb deadlift? From The Okay Podcast episode 009.
Hitting a Major Milestone: The Bodyweight Press Achievement
A Personal Record to Remember
Recently, I achieved what I consider one of my most significant personal records (PRs) in lifting: a bodyweight press. At around 185 pounds, hitting a 185 press was a moment of immense pride and a testament to the programming and guidance I've received. It's a milestone that many strive for but few achieve, making it all the more special.
The Journey to 185
The journey to this PR was interesting. Initially, my coach had programmed me to hit a 170 press, a weight I had surpassed before. My previous PR was 177.5 pounds, so aiming for something higher was the next logical step. On the day of the attempt, feeling confident, I first went for 180 pounds. To my surprise, it felt smooth, encouraging me to push for 185 pounds. The psychological pull of having both a 45 and a 25 on each side was too strong to resist.
The Moment of Truth
The attempt at 185 pounds was filled with anticipation. After walking around the gym to calm my nerves, I approached the bar. The lift was challenging but moved well, despite it getting slightly away from me. Some might say it was a bit forward, but the important part was the adjustment mid-lift. Once the bar was over my head, it felt like a different movement altogether, almost like a tricep press to lockout.
Understanding the Press
The overhead press can feel like it has two distinct phases. The first half involves clearing the head and getting the bar over the nose, which can often be the sticking point. Once past this, the movement shifts as you shrug and lock out the arms. This transition is crucial for a successful press, especially when employing techniques like the press 2.0, which involves a hip drive for momentum.
Reflections on Achieving the Bodyweight Press
Achieving a bodyweight press is a significant accomplishment in the world of lifting. It's a feat less commonly seen than other milestones like a 405-pound deadlift or squat. This rarity adds to its prestige and is a testament to the technical skill, strength, and dedication required. For me, hitting this milestone before achieving a 405-pound squat makes it even more impressive, highlighting the unique challenges and rewards of mastering the overhead press.In conclusion, the journey to a bodyweight press is filled with challenges, learning, and ultimately, immense satisfaction. It's a milestone that not only tests your physical capabilities but also your mental fortitude and dedication to the craft of lifting.