Ammo Can Overhead Press
Quick Information
Category
Tactical Training
Difficulty
Beginner
Equipment
Sandbag, Weight Plate
Primary muscle group
Deltoids, Triceps Brachii
Secondary muscle groups
Trapezius, Obliques, Erector Spinae
Movement pattern
Repeated Vertical Push with Awkward Load
Training goal
Work Capacity
Sport
Tactical / Military, General Athletic Development, Rugby, Football
Overview
Purpose. Build overhead endurance and trunk stability with an unstable, real-world implement.
How it fits the system. A beginner-level repeated vertical push with awkward load entry in the Tactical Training section, programmed to develop work capacity. Related work in the library: Seated Rope Pull and Wall Climb-Over.
Primary muscles
Deltoids, Triceps Brachii
Secondary muscles
Trapezius, Obliques, Erector Spinae
Movement pattern
Repeated Vertical Push with Awkward Load
Equipment
Sandbag, Weight Plate
Difficulty
Beginner
How to Perform
- Hold the load at the chest with both hands and the elbows tucked.
- Brace the trunk and squeeze the glutes.
- Press overhead to full lockout without leaning back.
- Lower to the chest and repeat for the prescribed time.
Coaching Cues
- "Ribs down, glutes tight."
- "Press, do not lean."
- "Keep breathing between reps."
Common Mistakes
- Arching the lower back to press.
- Letting the load drift in front of the shoulders.
Progressions & Regressions
Progressions
Increase load, duration or tempo.
Regressions
Reduce load, or press from a half-kneeling position.
When to Use It
When to use
Occupational testing preparation and overhead endurance.
When not to use
Shoulder pain overhead, or an inability to brace against lumbar extension.
Programming
2–3 sets of 60–120 seconds, 90 seconds rest.
Popular
Popular Articles
