Georgia Sports Performance

Here’s one of my NFL athletes Bryce Jones demonstrating the dumbbell Z press. The Z press is a unique but incredibly effective overhead pressing variation as it... holds a number of benefits for improving strength, stability, mobility, postural alignment, and overhead mechanics. Many lifters have tendency to over-arch their lumbar spine when performing overhead presses simply because they lack the ability to extend their t-spine and engage their core. With the Z press it literally forces the lifter to do both of these (t-spine extension and anterior core activation) as anything less will result in repeated failed attempts. In addition, it’s one of the best variations for teaching proper lockout mechanics and overhead slot position. Many lifters finish the lockout position with the weight too far in front of their torso. At the finishing position of the overhead press also known as the slot position in Olympic weightlifting, the arms need to be locked out slightly behind the lifter approximately in-line with the ears. The Z-press quickly corrects this as anything but a proper lockout position will also result in loss of balance and motor control. The dumbbell variation magnifies each of these components making it an even more challenging option. That’s because the lifter can’t pull laterally on the bar to lock them into position and instead must rely more on full body stability and motor control. If you have low back tightness or faulty mechanics on the overhead press give this variation a try as it’s sure to help greatly. Also check out Coach Lee Boyce’s website (leeboycetraining.com/) as he’s written several articles about the Z-press and its benefits. If you’re looking for a training program and instructional guide that teaches you how to incorporate different movements such as these, check out my Complete Templates Series: https://www.advancedhumanperformance.com/ahp-complete-seri/ Live well, train hard. #dumbbellZpress #tspineextension

Most individuals perform sledgehammer work improperly (e.g. AMRAP) as they muscle the sledgehammer through the exercise rather than relying on the kinetic chain.... Here are 10 key cues to master the sledgehammer: https://www.advancedhumanperformance.com//master-the-sledg Live well, swing hard. #sledgehammer #explosive #hipdrive

Intro to Weight Training with Coach Andre! Register Now to get 1st Session Free! http://georgiasportsperformance.com/clinics/

Do you feel like your hamstrings are tight? You will want to read our latest blog before you stretch them...again. If you want to know if your hamstring problems are really a pelvis problem, come see us for a FREE SCREENING! Contact our front desk our PM us to sign up.

I want you to dare to go bare. Bare feet, that is. Re-thinking #barefoot training & correcting 1 big mistake from the past with this Testosterone Nation Tip:... https://www.t-nation.com//tip-give-barefoot-training-anoth My Ultimate Foot & Ankle Manual is my personal blueprint for addressing all aspects of foot & ankle performance. Learn more at https://www.advancedhumanperformance.com/foot-and-ankle-ma/ Live well, train hard. #strongfeet #strongbody