Nov 13 • Tips & Tricks
The Blast Press
The Blast Press is one of the movements I see a lot of people misinterpret. It's just a push press from a dead stop on pins.
I use it when I want an athlete to actually use their hips during leg drive instead of just bouncing through the dip.
By taking the bar from a dead stop, you remove the eccentric dip completely. That forces you to break the press into parts and actually feel the mechanics instead of rushing through the movement. The dip is fast and tiny — most lifters don’t even realise they’re doing it wrong. The dead stop exposes everything and forces clean hip extension.
If you don’t have pins, use a 4-second dip pause after you clean the implement. Four seconds kills all elasticity in the quads so you can’t cheat with a rebound. It keeps you honest.
I cue head back on heavy pressing — always.
Neck flexion kills power.
Head back gives a better torso angle, keeps the centre of gravity where I want it, keeps the visual line stable, and removes unnecessary movement when you’re grinding for your top reps. Do the test yourself: head through vs head back from a rack height. You’ll press less with head through.
Another key cue: squeeze your elbows inward during the dip.
This locks the rack position so the log/bar can’t roll forward. Even 1mm of forward drift costs kilos. Keeping elbows in gives you a straight, efficient bar path — up and back, just like a bench J-curve. It also stores a tiny bit of elastic energy to rebound into the press faster.
Bottom line:
The Blast Press is a brutally effective way to clean up technique, reinforce proper hip drive, and build a stronger, more honest press from the floor up.
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The Blast Press
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