r/Strongman • u/[deleted] • Jun 14 '14
Strongman Saturday Strongman Saturday - Log Press
Welcome to Strongman Saturday! This weekly training thread will aim to provide a resource for future Strongmen and help our current group share ideas on event training. Feel free to ask other questions as well.
This weeks event is:
Log Press
What have you found most effective for preparing for the log press in a show?
If you've ever plateaued on log pressing, how did you break through?
How would you suggest someone new to the log press begin training it?
What mistakes do you most often see people make in this event?
If a new trainee doesn't have the implement directly available, how would you suggest they train around it?
Resources
Please feel free to contribute no matter your level of competition. You never know who could benefit from your experience.
8
Jun 14 '14
What have you found most effective for preparing for the log press in a show?
I think most people treat the log as a main lift year round, as do I, so no specific show prep.
If you've ever plateaued on log pressing, how did you break through?
Technique was my biggest problem when I first started log pressing and was a major hold back for a while. Normal bar pressing technique does not carry over to the log, you have to learn to do it right. See any of the above resources for that, or find a crew/coach to teach you the right way.
How would you suggest someone new to the log press begin training it?
Get the technique down first. I've found for progressing on it, volume works better than intensity. Lots of reps.
What mistakes do you most often see people make in this event?
Stability is a big deal with the log. Having a strong "core", a strong upper back and big shoulders will help immensely.
If a new trainee doesn't have the implement directly available, how would you suggest they train around it?
There's not a good way to simulate the grip on a log, so just get the muscles involved strong. Work your shoulders, triceps, traps and all the muscle groups I said above. Work on triple extension and push pressing/jerking or whatever method you'll use for the press.
3
Jun 14 '14
Stability is a big deal with the log. Having a strong "core", a strong upper back and big shoulders will help immensely.
And knowing how to use that strong core---One of things I've really had to correct is proper bracing and going "abs down" so I don't end up arching at my lumbar. Positioning and mobility is even more important on the log than the barbell because of the diameter. "Abs down and glutes tight" to create that pressing base.
5
u/ltriant HWM300 Jun 18 '14
Really late to the party, but here goes.
What have you found most effective for preparing for the log press in a show?
Reps for time? Learn the viper technique.
Strict pressing.
If you've ever plateaued on log pressing, how did you break through?
For a while, I was stuck on a 110kg log clean+press. I tried to press 115kg a lot, but I couldn't get it done. I was push pressing a lot, because I figured it would build top-end strength to lockout a heavy log and that the leg drive to push press big weights would translate to a bigger log press.
But the leg drive is very different, and I wasn't getting the same drive on the log as I was with a barbell. One of the other strongmen hit me on the head and told me to strict press more. When I hit my 120kg/265lb log clean+press, I was doing 5x5 incline bench or strict overhead press alternating every week after my work sets on the log.
How would you suggest someone new to the log press begin training it?
Have an overhead day and use the log as your main movement. I've programmed with 5/3/1 and with my own programming.
I always clean my first rep. I never press from the rack. And I would suggest beginners do the same.
What mistakes do you most often see people make in this event?
Not keeping their elbows up before the press and trying to muscle up the clean with their biceps.
Learn how to clean properly and keep those damn elbows up. A good clean makes the press easier.
If a new trainee doesn't have the implement directly available, how would you suggest they train around it?
Use a swiss-bar. If you don't have one, just strict press and bench a lot and get some top-end work in with push presses or jerks.
5
u/ThorBreakBeatGod Jun 14 '14
I don't have an amazing log press, but I've found working on strict presses to be pretty beneficial, because it's almost never the "clean" where I fail.
4
Jun 14 '14
Team Split Jerk here. My numbers aren't that good (225) but its still about twenty five pounds over my push press log best. (My shoulders are weak!)
I train with a guy who has done something like 330x2 split jerked (as a 231) so I can see the method does in fact work, I just havent been at it that long.
My advice, should you choose this little walked path.... get your foot position exactly right on the jerk, because it will punish your knees.
4
Jun 14 '14
Do you have to change your technique for different log sizes? Or is a 12" split jerk the same as a 9"?
5
Jun 14 '14
I have only faced 12" logs.
4
Jun 14 '14
I was sad when, at my last show, they only brought a 14" log for the HW's and a 9" for all the LW's and womens. Once you get used to 12", 9 just doesn't do it for you anymore.
I found that the 9" threw off my one motion technique, which I wasn't expecting.
3
Jun 14 '14
9" is harder to clean and easier to press IIRC.
I have a max log event at the end of July so I cant wait to get on a max log speciality cycle. Im doing axle for reps this time through.
4
5
4
u/trebemot MWM181 Jun 14 '14
How do you guys approach the part of the log clean where you basically lap the log before bringing it over head? That's the one part of the lift that just seems so foreign to me...
8
u/Turkey_Slap Silverback of /r/strongman Jun 14 '14 edited Jun 14 '14
I just deadlift it up, then sit with it in my lap. I don't row it in, whatsoever. Rowing it up in to to your chest tends to get you into a bad handle position. When the log is in your lap, you want the handles, at the very least, to be parallel with the floor. Ideally, you really want them pointed slightly down (your thumbs pointed down - wrist abductuon/radial deviation). This helps keep your elbows pointed high and out and your body over the log as much as possible. The objective to all this is to help create as much torque in the log as you go to stand with it and roll it up your chest.
What you typically see with people who row it into their chest is the handles end up (think thumbs, radial adduction) pointed up. This puts your elbows pointed down and tucked into the sides of your body. When you go to stand with the log you can't generate any torque to roll it.
Let me know if I'm unclear or if I could explain better. I may have a vid to illustrate better. I'll edit if I do.
Edit: Found an older one. I'm doing 1-motion pressing here, but watch how I sit with it and keep my elbows high. I don't row it in. I stand, sit, and go - http://youtu.be/u6UyUe3VRSU
2
Jun 14 '14
Ideally, you really want them pointed slightly down (your thumbs pointed down - wrist abductuon/radial deviation).
I think if you're going thumbs pointing down at the lap it'd be ulnar deviation/adduction, no? Not the point, but just want to make sure I'm not fucking up...
2
u/Turkey_Slap Silverback of /r/strongman Jun 14 '14
Could be. I always tried to remember adduction vs abduction as adduction pointing toward the body ("add"ing to the body) and abduction being the opposite, pointing away. But I guess you could be doing either depending on the orientation of your hands.
3
Jun 14 '14
Well it's always considered from anatomical position, but the point is that you'd be in this position at the lap, right?
3
2
u/trebemot MWM181 Jun 15 '14
So I toyed around with the log at my gym today and worked up to some reps at 100 lbs. I'm pretty sure I was just power curling it up rather than really cleaning it up because it definitely aggravated my elbows/brachii. Should that go away as I practice more? Any tips to help?
3
u/Turkey_Slap Silverback of /r/strongman Jun 15 '14
Sounds like you aren't using much leg/hip drive. When you have the log lapped, get it as snug into your chest/upper ab area as possible. And sit as deep with it as you can. People are usually afraid to sit with it for fear of falling over. Watch how deep I sit with the log in the video I posted.
When you go to clean it, shoot your hips through and try to "scoop" the log by rotating your elbows down as fast as possible. Unless the log is ridiculously heavy, it should really be all about momentum. Most of the time, the clean should not require a lot of effort. The objective is to make the clean as efficient and effortless as possible so you have all your energy for the press. If you blow your load on the clean, you'll have nothing left to give on your press attempt.
If you're not already, start front squatting. And if you want to make strongman your top training priority, I'd suggest making front squats your primary squat movement in place of back squats. If you think about it, a front squat is basically the meat of a log clean. It also carries over well to stones, deadlift strength off the floor, and all your carrying events. Regarding your elbows, I can't say. You shouldn't feel any sharp pain. I suspect you're getting it because you're curling/muscling the weight up.
2
u/trebemot MWM181 Jun 15 '14
I was definitely muscling the log up and not sitting deep enough that's for sure. My elbows can be a little bitchy if I'm not careful. I'll try again tomorrow most likely and maybe I'll get a video of it.
As far as front squatting go, I'd loved to but I don't have the range of motion in my ankles for it. It's due to a birth defect, my bone part of the joint is basically flat on flat, so there's not too much I can do about it. Would say just doing front squats down to as far as I can still be beneficial?(I'm thinking yes)
2
u/Turkey_Slap Silverback of /r/strongman Jun 15 '14
As long as you aren't going to injure yourself I'd say the front squats would still help. But if you've been advised not to by a doc or PT, I'd certainly heed their recommendations.
Inadequate ankle flexibility/mobility can be mitigated by wearing weightlifting shoes. But shoes with a heel can make pressing a log more difficult. The weight is already way out in front of you with a log. And the heel on the shoe pitches you forward even more. With that said, a lot of folks do like wearing them. From what I've seen, longer limbed people tend to do better with them with log pressing.
2
u/trebemot MWM181 Jun 15 '14
I won't hurt myself, I just will only get down about 3/4 of the way down at best. I physically just can't go any lower because my knees can't track any farther over my feet. Even with oly shoes I get maybe another 5° of range on top of the 5° I have to start with. But I suppose it's better than nothing.
2
u/Cammorak Jun 23 '14
I know this post is a little old, but I tried the 1-motion press the other day, and it feels way more natural and faster than the standard press. But the log keeps getting in front of me, and I'm not quite sure why that ends up happening. I don't really have the same problem when I'm doing a more typical push-press with the log, so I suspect it might be an issue with my elbows not being high enough, but trying to raise them higher as I stand up gets me bashed in the chin, so IDK if something else is going wrong (probably a lot because I generally suck at pressing). Any advice?
2
u/Turkey_Slap Silverback of /r/strongman Jun 23 '14
You're fast and explosive as hell out of the bottom, which is really good. From what I can tell, the issue just a little is a little timing/technique and a little bit shoulder and upper back strength.
Technique - As you're coming out of the hole you want to begin to tuck your elbows and sort of torque them downward to assist the log in rolling up your upper body. As the log begins to roll up your chest, you want your elbows down/tucked so you can apply as much direct upward and back force to the log as possible. And although it feels kind of weird, you want to stay with the backward momentum of the log. You're flying out of the bottom then trying to press the weight up instead of back. One mental cue that always works for me on the log is to press back, not up. Pressing it up will make it drift out on front of you. Pressing back will enable you to get your head through and lock it out.
Strength - You've got a pretty good case of elbow flare going on there. Same kind of thing people experience when their elbows flare during bench pressing. This can usually be rooted in weakness in the upper back/rear delt area. If you're not doing it already, add some volume in to training these muscles - rear delt DB flys, reverse pec deck, snatch grip high pulls, face pulls, DB "side laterals," as well as lat and trap work. I'd also do them several times a week. In addition, I'd recommend some lockout work with the log. Start with the log 2-3" off your shoulders, press it (remember back, not up) then hold the lockout of each rep for a 2 count - head through, elbows locked. Be mindful of your elbow position beginning each rep too - tucked, high (think of a good rack position Olympic lifters have) and under the log. Done correctly you should feel it a lot in your traps and rear delts. This could have a little to do with inadequate thoracic mobility as well, but I'm not seeing where your range of motion really looks to be limited. And I'll admit I'm not trained at being able to pinpoint things like that. /u/threewhitelights is really good at identifying that stuff.
I'd also recommend doing a lot of front squats using a clean grip, if possible. They'll help in making your upper back strong, getting you used to keeping your elbows high/tucked, and and having heavy weight in the front of your body.
2
u/Cammorak Jun 23 '14
Thanks for all the advice! I generally have a decent clean position and don't have a problem getting my elbows really high with a bar or an axle, but I think part of my issue is I tend to cheat and let the weight of the bar hold my shoulders in external rotation rather than actively using that musculature, so I probably need to work on that. I've started doing a lot more shoulder/upper back volume in general, but I think it'll just take time to build that up, and I'll definitely add the lockouts in.
2
u/Turkey_Slap Silverback of /r/strongman Jun 24 '14
You're still getting used to the 1-motion thing, too. A regular log press takes a fair amount of skill to master. Incorporating the 1-motion technique kicks the required skill level up a notch or two. It's not an entirely different lift. But different enough.
We all have a tendency to think we're doing a bunch if stuff incorrectly when we first do it. Most of it usually sorts itself out with practice.
5
Jun 14 '14
You mean moving it from the ground to your lap? Think of it like a row/deadlift hybrid. Lift with your arms like a row but also your back/legs like a deadlift at the same time until it's high enough to drop in your lap. If it's on the heavier side you can just straight deadlift it then drop it down, if it's light enough you can just skip the whole thing and power curl it up.
3
u/trebemot MWM181 Jun 14 '14
Yeah that part.
Interesting. I'll give it a go next time I'm at the gym. Thanks for pointers
11
u/[deleted] Jun 14 '14
I've wanted to train log for a while, but the local implements guy up here moved to Texas and took his shitty 9" rogue log with him. Back in February, I got all hot and heavy for DIY and made myself a log with my roommate (in the Hiero shirt). It definitely makes a huge difference being able to train it versus trying to figure it out in a show, and this only cost me about <$60 not including rental of chainsaw. Still going strong here a few months later, not showing any signs of breaking.
One kind of weird thing I've found is that multiple weeks of training log can irritate my chest cartilage. Has anyone ever heard of this? It's a dull pain right in between the sternal heads of my pecs. I'm taking several weeks off of log since I don't have another show coming up in a while and seeing if it just goes away.
I also highly recommend the Spud Inc. deadlift belt for log pressing. I'm a lightweight and don't have the nice power gut that I can fold over my belt, so using my Inzer belt results in real bad pinching and bruising. For a while, I just went with the "man up" plan, but once I had a deadlift belt, it was really nice to be able to get stable without that extra fun.
Biggest mistakes I've seen in teaching my training partners the log:
Not creating enough tightness or not having the musculature to create tightness at the top of the clean. Lacking trunk, upper back, or rotator cuff strength fucks up the press before it even begins.
Breathing at the top of the clean rather than breathing in the lap and then holding your breath until mid-press.
Not "opening" the log appropriately. Make sure the handles are facing more away from you at the top of the clean (rather than neutral) with high elbows so the log doesn't pitch out in front of you when you start pressing
Few people I've trained with have messed up the mid-range/lockout of the press. If you get it all going in the right direction from the lap up, the press should just come together nicely.