Dip and drive with the legs to help press the bar overhead.
How it’s done
- Start in the front rack.
- Short dip, chest tall.
- Drive hard through the legs and press the bar overhead as the legs finish.
- Lock out with the bar over your ears.
Coaching tips
The dip is straight down, not forward. Finish the press, then lower under control.
Scaling options
Dumbbell push press, lighter bar.
Not sure about a movement? Ask a coach before you start, and scale it to what feels right today.