Do the Javelin Press
- DAN NORTH
- Arms and Shoulders
A lot of the fitness trends you see online today are all show and no go.
It’s rare to come across an exercise that looks fancy and offers real training value. The Javelin Press is one of those exceptions. Essentially, you’re pressing a barbell overhead with one arm.
How to do it:
- Set up a barbell on the squat rack at about shoulder-height (you could also just pick the barbell up from the floor if you don’t have a squat rack).
- Grip the barbell directly in the center with one hand (hold tight).
- Brace your core with a proud chest and un-rack the bar.
- Press the bar directly overhead by bringing your biceps to your ear and lower it in a controlled manner.
Note: The real challenge here is balancing the long lever of the bar. That said, you need to grip the bar directly in the middle. Even one inch out from the center can throw the entire movement off.
As with any unilateral (one-sided) lift, the offset loading challenges the anti-rotational aspects of the core. Essentially, your core is working hard to keep your torso in a strong, rigid position and not rotate or bend laterally (to the side).
Clearly, the Javelin Press isn’t for the faint of heart. Nor is it for the novice lifter. You should have at least a few years of lifting under your belt before tackling this one.
If you’re up to the challenge, try it out and let me know what you think.