The Block Press is a Strongman event that demands incredible upper body strength, coordination, and precision. Athletes lift and press a heavy, rectangular block of steel, concrete, or wood overhead. The unique shape and lack of ergonomic handles make this event a true test of raw pressing power and control, as competitors must navigate the awkward dimensions and weight distribution of the block.
Event Description
The Block Press involves lifting a block from the ground or a platform to chest height and then pressing it overhead until full lockout is achieved. The event challenges grip strength, shoulder stability, and overall pressing power, as the block’s awkward design forces athletes to adapt their technique for success. It’s a common feature in Strongman competitions, showcasing an athlete’s brute strength and ability to manage unconventional implements.
Equipment Specifications
Implements and Setup
- Block: A rectangular object made of concrete, wood, steel, or other heavy materials. Weights can vary depending on the competition, typically ranging from 150 to 300 lbs.
- Dimensions: Blocks are often wide and flat, creating difficulty in gripping and stabilizing them.
- Loading Zone: The block starts on the ground or a platform at a designated height.
Additional Specifications
- Chalk is allowed to improve grip, but lifting straps, tacky, and similar aids are not permitted.
- Some blocks may have slight indentations for better grip, while others are completely smooth, increasing the difficulty.
Rules and Execution
Objective
Press the block overhead to full lockout for maximum weight, repetitions, or within a time limit.
Step-by-Step Execution
- Setup: Begin with the block on the ground or platform. Stand over it with feet shoulder-width apart, preparing for the lift.
- Clean: Grip the sides or bottom of the block, lift it to chest height, and stabilize it.
- Press: Use leg drive and upper body strength to press the block overhead. Adjust grip as necessary to accommodate the block’s shape.
- Lockout: Achieve full extension with arms locked, shoulders stabilized, and the block under control. Wait for the judge’s signal to complete the lift.
- Descent: Safely lower the block to the ground or platform. Dropping the block may result in disqualification.
Good Lift Criteria
- Full lockout overhead with elbows straight and the block stabilized.
- The athlete must demonstrate control throughout the lift.
- The lift is successful upon the judge’s signal.
Prohibited Practices
- Dropping the block from overhead.
- Using lifting straps, tacky, or other aids.
- Failing to stabilize the block or achieve full lockout.
Primary Muscles Worked
The Block Press primarily targets:
- Shoulders and Triceps: For pressing and lockout strength.
- Chest: To stabilize the block during the press.
- Core: For balance and control of the block.
- Forearms and Grip: To manage the awkward shape and weight of the block.
Training Tips
- Grip Conditioning: Train with grip-strengthening tools like fat grips and farmer’s handles to prepare for the block’s dimensions.
- Push Press Drills: Practice push presses and strict presses to build upper body strength and coordination.
- Stability Training: Use uneven loads in training to mimic the block’s instability.
- Clean Efficiency: Perfect the transition from the ground to chest to conserve energy for the press.
Common Mistakes to Avoid
- Improper Grip: Failing to secure the block properly can lead to dropped lifts or loss of control.
- Neglecting Leg Drive: Underutilizing leg power can make the press significantly harder.
- Overarching: Excessive leaning back during the press increases injury risk and reduces efficiency.
Variations and Alternatives
- Single-Sided Block Press: Focus on one-arm stability by pressing smaller blocks with one hand.
- Log Press Training: Use a log to build the shoulder strength needed for the block’s awkward weight.
- Barbell Press: Substitute with traditional overhead pressing for general strength development.
Scoring and Formats
- Maximum Weight: Athletes aim to press the heaviest block overhead in 1-3 attempts.
- Repetition Challenge: Competitors press a set-weight block for maximum repetitions within a time limit.
- Timed Event: Athletes press as many blocks as possible within a designated time.
Historical Context and Modern Implementation
The Block Press has its roots in traditional strength challenges, where lifting and pressing heavy, awkward objects showcased raw power. Modern Strongman competitions have adapted the event with standardized blocks and rules, preserving the challenge while ensuring fairness. This event remains a favorite among competitors and spectators for its display of brute strength and technical mastery.
Real-Life Applications
The Block Press mirrors the challenges of lifting awkward objects in everyday life, such as heavy furniture or industrial equipment. Training for this event enhances grip, stability, and functional strength, making it highly transferable to real-world tasks.
Conclusion
The Block Press is a demanding and rewarding Strongman event that tests an athlete’s ability to handle heavy, awkward objects with precision and power. Its unique challenges make it a staple in competition and an excellent addition to any strength training regimen. By mastering the Block Press, athletes can develop a new level of functional strength and mental toughness.