Dissecting the Log: From the Floor to Above your Head

charlesjpierce1994

Nov 24, 20218 min read

Dissecting the Log; From the Floor to Above your Head

350 Log; slow motion to show the set up and clean.

The log. It must go from the floor to above your head. Such a simple concept, but so many different ways to approach it. In this article, we will break down the different ways to clean and press the log, and talk about the many different facets to pay attention to.

Hands and Feet

Before even picking the log, you need to figure out your hands and feet. I’ve seen many lifters miss attempts simply due to not knowing where they want their hands. It’s important to be ritualistic with the log press. Figure out where you want your hands, and get them there consistently. Train with your hands in the same position.

For me, I do best with my hands either DEAD CENTER or a bit back towards myself. Having the hands dead center provides the balance I need before the press, and allows for an efficient clean. Having the hands a hair back allows for a higher elbow position, however can result in the lifter being unable to lock out heavier attempts. The benefit is a more powerful transfer from legs to overhead, however misgrooving, as stated above, often results in misses.

Some really great pressers like having their hands forward (away) on the pick. This makes for an easier clean, but demands practice since you will relocate your hands more towards the center of the handle in the rack position.

As for the feet, I like to have my feet about shoulder width. It sounds goofy (and completely unscientific), but I like to have my feet in the same position as where I jump from. Once again, this comes down to being in a strong, stable, position, while also allowing for an explosive position to initiate the clean.

TLDR: Hands dead center will be best for most, especially beginning lifters.

TLDR 2: Feet shoulder width or slightly wider is typically the most comfortable position for most individuals.

To the Lap

Now that you have your hands and feet set, now is the time to get the log lapped. Once again, this should be ritualistic. For me, I pump the lats three times. Each pump I’m taking a shallow breath, then on the third pump (the actual pick) I take a deep breath and tighten my lats as I pull the log above my knees.

Some lifters like to stand up with the log and then squat beneath it. I prefer to just pull above my knees and drop under the log, while pulling it tight to my stomach. I dip the log so that the handles are at a 45 degree angle pointing down. This is strategic, as I want my hands to align with the movement of my hips on the dip and drive.

During the short period you are in the lap position, you want to ensure three things:

You're not wasting too much energy in the bottom position. You don’t want to hang out for more than a few seconds.
You take a deep breath before the clean.
You're not squatting too deep beneath the log.

When discussing point 1, some lifters (most often guys who can press anything, just can’t clean it) will hang out a bit longer in the bottom position to ensure they are ready to attempt the clean.

For me, I very very rarely miss the clean portion of the lift. It’s the press that gets me. That’s why I try to be as quick as possible in the lap position. I use a lot of leg drive when I press, and the longer I’m in that bottom position, the worse off I am.

For point two, breathing is key. You don’t want to make it on the “cerberus fails” clip on Friday mornings.

Point three demands some initial inspection.

Hips too high? She’s slipping on you and you're losing tightness.

Hips too low? You're taking power away from your clean.

I tend to be about an inch above parallel when I initiate my clean. I’ve found this to be the best balanced position for me. Any lower, I lose power. Any higher, the log slips. Once again, it’s about being ritualistic!

TLDR: Tighten your lats before picking the log.

TLDR 2: Breath before the pick.

TLDR 3: Get the log tight to your stomach, putting the handles at a 45 degree angle down towards the floor.

TLDR 4: Take one more big breath.

TLDR 5: Don’t play at the bottom of the pick position; this wastes energy.

TLDR 6: Keep ‘er tight!

The Clean

Now, the log is on your lap. You should have the log tight to your body, ready to explode. As stated above, I don’t like to change ANYTHING during my attempts. Consistency is king.

Elbows up and back. Drive your hips aggressively forward (tracking your knees out), as you send your torso up and back while simultaneously driving your elbows to the ceiling. Naturally, your head should drive back as well. Once your hips extend, push off your toes.

Remember; the goal of the clean is to be in the best possible position to press in the most efficient manner. My personal preference is to end up in a position where the handles are at roughly a 45 degree angle. This is dependent on how the individual presses (push press, push jerk, split jerk, strict, etc.). If you tend to be more dependent on your shoulders and use less leg drive, more than likely the log tilt will not be as aggressive.

TLDR: Drive your hips forward and head back as you simultaneously send your elbows to the ceiling.

TLDR 2: Once your hips fully extend, push off your toes and land back on your heels.

TLDR 3: The goal of the clean is to be efficient and be in the best possible position to press.

The Rack Position

Now, the log is on your chest. A huge mistake individuals make from the rack position is allowing their elbows to tilt forward. More often than not, this is because they are standing like they have a barbell on their shoulders instead of a giant ass log. STAY BACK!

If your push pressing or push jerking, you will probably want the log handles at roughly a 45 degree angle.

The less time you're in the rack position, the better. I advise against breathing while the log is on your chest. Get that thing off of your chest

and breathe at the top.

The Dip and Press

If you're doing some combination of split jerk, push jerk, or push press, the dip should remain the same or similar. Not too deep where you lose explosiveness, and not too shallow where you lose power.

The log is different from the barbell. As you dip, you should be leaning back. My hips tend to track a bit further back with the log, since I have to focus on my shelf remaining back. Your elbows should be continuing to drive to the ceiling. The best cue I’ve found for this is to begin the press before you press. Simply put, continue to apply pressure on the handles of the log as you dip. This will prevent the log from slipping out of position, or from your elbows dropping and losing the log forward.

Drive through your knees, hips, and toes and begin the press while staying back. Keep your eyes glued to the ceiling. For me, I like to purposefully send the log back so that my triceps can catch the weight.

TLDR: Find your perfect dip position (not too shallow, not too deep).

TLDR 2: Maintain pressure on the handles of the log throughout the dip, as if you are pressing as you are dipping.

TLDR 3: STAY BACK AS YOU DIP

Common Issues on the Press

I’m losing it forward

Easy fix. Your rack position sucks. You're losing it forward because your elbows are dipping as you dip. Make sure you are staying back with the log and maintaining pressure on the handles.

I can get the log past my forehead, but keep failing at the last couple inches.

Either…

You're not putting out enough power from your dip and drive.
Your pressing trajectory is off. The log is in front of you and you can’t press it out.
Your triceps are weak.

If the answer is two, you need to emphasize driving the log back following your dip. Most often, you are sending it forward because you lack confidence in your triceps to lock out a big weight. Practice, practice, practice!

If you think your answer is number one, time to complete some reflection on your form. Are your heels raising off the floor on the initial dip? Are you too far forward with your knees?

If your answer is three, fix your triceps!

I see some BIG Split Jerk Numbers… Should I Split Jerk the Log?

Good question! I would advise against it, unless you are specifically training for a competition with a one rep max. Simply put, the split jerk isn’t as quick as the push jerk, push press, or viper variations of the lift. If it is a max reps event, I would train with one of the other quicker variations.

My show has a Max Log

Split away! Learn how to utilize it and watch guys who are great at split jerking the log. A log split jerk is VERY different from the olympic version of the jerk. You can misgroove and correct a push press, and even a push jerk. It is MUCH MUCH more difficult to correct a misgroove with a split jerk.

My show has a Max Reps Log

Depending on the weight, you should be vipering/push press/push jerking your lifts. Whichever is most efficient for you and allows you to get the most possible reps.

A common mistake is trying to look “cool” on a heavyish log and wasting a ton of energy on an ill advised viper press attempt. For a max reps event, you are better off staying smooth and steady than having one fast and furious attempt.

If it’s press away, learn how to use that rebound reflex to bang out some reps. Stay back, control the log down, and BOOM press again!

Final Suggestions

The most beneficial element you can add to your arsenal is consistency. Set up the same for every log attempt in training. Your hand placement, breathing pattern, cues… Keep it consistent. Trying to change things on gameday will only result in underperformance and disappointment.

Lastly, do your research! Watch how other athletes perform the log and see what ideas and cues you can steal.

TLDR Notes Summarized