DB Push Press
How to Do It
Stand with DBs racked at the shoulders, feet hip-width. Brace, perform a quick shallow dip at the knees and hips, then explosively extend the legs to drive the DBs overhead, finishing with the arms locked out and ribs down. Lower under control to the shoulders. Keep the torso upright through the dip-drive.
Why It Works
Uses leg drive (triple extension of the ankles, knees, hips) to launch the load overhead, training full-body power transfer from the ground through the trunk to the arms and allowing heavier loading than a strict press.
Hockey Transfer
Trains explosive lower-to-upper power transfer and triple extension that underpin a powerful stride push-off and the ability to generate force from the legs through a braced trunk in contact and battles.
Coaching Cues
- "Quick dip, big drive"
- "ribs down, finish tall"
- "punch through the legs"
Common Mistakes
Dipping too deep or slow (squatting); pressing before the legs drive; arching the low back at lockout
Progression / Regression
heavier DBs or single-arm
lighter DBs or strict overhead press
Primary Muscles
Energy System
Alactic/ATP-PC (power)
Put it to work
on the ice.
This exercise is part of a fully periodized 12-week off-ice program — built by a sport scientist who coaches at the national level.
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