Functional Training Part II - The Log Press

In the last article on Functional Training, I briefly described the technique and musculature involved in the tire flip. This edition, I will continue on with another exercise that has been made popular by today’s strongmen - the log press.

What is so exhilarating about the log press is that it too, is another multijoint exercise that when taken to extremes, can literally wipe the trainee off his or her feet. Everything from the calves to the traps get a brutal pounding when performed properly and the athlete will stagger away with new found respect for Newton’s law of gravity.

Grip:
The grip used in log pressing is neutral grip - palms’ facing each other as the athlete holds the handles. This type of grip is especially effective for football athletes (linemen especially) when they power up from the line into the opposing players- this neutral grip is mimicked in the press.

Technique:
The technique which is often used at SST is the log clean and split press. This is performed by having the athlete lift the log from a static position on the ground, hoisting it to chest level. From chest level, comes the slight eccentric dip in the knees, followed by the powerful thrust of the shoulders and triceps as the log goes overhead. Simultaneously, as the athlete pushes the log overhead, s/he also splits the legs, giving the movement more stability in the base, as well as a distant advantage- as the legs split apart, there becomes less distance for the log to travel. Please note that form is essential in such a demanding lift with such an odd object. The back must always remain tight and rigid, shoulders should remain over the hips, and the hips should remain over the feet until the actual split.

Variations:
A common variation for the log press is to begin from the ground, yet continue each rep from just below the knee level. This focuses more on the upper body strength, whereas the majority momentum of the hips and legs are kept out of the exercise.

Another variation to the log press is to use other odd objects, such as sand-filled water bottles, rocks, and even sand bags. The uncommon shape of these objects makes it more challenging to lift, and as a result, more muscle is called into play.

The next time you want an overall body workout, and have access to unusual objects like a log, why not put yourself up to the challenge?? Just remember, safety is paramount.

Coach Duane Swift