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Pressing Under

Step by step instructions, muscle activation and variants for the Pressing Under.

HardTricepsGlutes

About this exercise

The press under is an Olympic weightlifting accessory drill where you actively push yourself down under the bar into a receiving position. It teaches the timing and aggression needed to drive under the bar during the jerk, developing shoulder stability, overhead strength, and fast hip and knee flexion.

How to Perform

  • Set a barbell in a rack at shoulder height and take a clean grip, bar resting on the front of your shoulders
  • Stand tall with feet at hip width, bracing your core
  • Dip slightly by bending your knees, keeping your torso upright
  • Drive upward with your legs and simultaneously press the bar overhead while quickly dropping your hips into a quarter-squat or split position beneath it
  • Receive the bar with locked-out arms overhead, knees slightly bent
  • Stand to full extension, then lower the bar back to the rack under control
  • Reset and repeat for the desired reps

Muscle Activation

Primary
TricepsGlutesQuadricepsCalvesFront shouldersSide shouldersMiddle chestInner thighs

Common Mistakes

Common mistakes content is coming soon.

About the Pressing Under

The Pressing Under is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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