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When Adam Collard isn\u2019t appearing in shows like Love Island<\/em> or Celebrity SAS Who Dares Wins,<\/em> the super fit coach and gym owner invests his time into improving the form and fitness of those who want to become the best version of themselves. And, in a recent Instagram post, the avid HYROX competitor showed how to get the most out of the barbell strict press, sharing his 3 top tips. Operating two gyms and an online training resource<\/a>, all under the \u201cSculpt\u201d brand, Collard see\u2019s the trials and tribulations of his clients first hand. \u201cUpper body and the barbell can both be scary things,\u201d explained Collard of strength training. \u201cFix these and it\u2019ll help you loads on upper body.\u201d<\/p>\n The concept of the standing barbell strict press, where you lift the weight high above your head seems simple enough, but the execution can often cause confusion. While these presses are punishing for the shoulders and triceps, this exercise also recruits the shoulders, chest, core, glutes, and legs when performed correctly. They key is to create a solid stance and not overly tax the lower back.<\/p>\n Collard says that unnecessary arching of the lower back during strict presses can lead to lower back pain. So, using his assistant, Abby<\/a>, they demonstrate the pressure that is placed on the lower back when the back is not straight. However, posture can be perfected by \u201cputting her rib cage underneath her shoulders,\u201d explained the coach. Collard also suggests contracting the glutes to line up the knees and hips, all the way up to her shoulders for a solid foundation that will stave off injury.<\/p>\n In order to keep the bar in sight, lifters often fall into the trap of holding the weight out too far in front of them, observes Collard. Instead, you should be looking to push your head through the gap and line it up vertically with the barbell. \u201cSee how now, her head pushes through,\u201d explained the coach for his 1-million-plus Instagram followers.<\/p>\n Keeping your head under the bar allows your shoulders and elbows to be correctly \u201cstacked\u201d on top of each other, advised Collard. \u201cWhereas before, the barbell was too far forward.\u201d This correct stance also helps to engage the upper back, once again relieving pressure from the lower spine.<\/p>\n \u201cIf she rests at the bottom of the rep, it\u2019s going to be super hard to get that weight up,\u201d explained Collard when making his third observation. Instead, the coach advised that a pause at the top of the lift, which also allows chance to breathe, makes much more sense. When making the descent, Collard says there is more potential for an explosive rep that lifters call \u201cbouncing out of the hole,\u201d rather than getting stuck at the bottom of the rep. \u201cDo those three things, and you will totally change your strict press,\u201d concluded Collard.<\/p>\n To follow Adam Collard on Instagram, click here.<\/a>\u00a0<\/strong><\/p>\n<\/p><\/div>\nCommon Barbell Strict Press Mistakes (And How to Fix Them)<\/h2>\n
Don\u2019t overarch the lower back<\/h3>\n
Don\u2019t hold the bar out in front<\/h3>\n
Understand the correct stage to pause<\/h3>\n