The Viking Floor Press is a unique Strongman event that combines the mechanics of a floor press with the challenge of using a log. Athletes lie on their backs and press the log from chest level to full arm extension. This event isolates upper body strength while removing leg drive, emphasizing the chest, shoulders, and triceps.
Event Description
In the Viking Floor Press, competitors lie flat on the ground with their legs extended or bent, depending on the rules, and press a log upward from their chest. The use of a log adds an additional layer of difficulty due to its size, weight distribution, and neutral grip handles. This event is often performed for maximum weight, repetitions, or within a time limit.
Equipment Specifications
Implements and Setup
- Log: A Strongman log with neutral grip handles, typically weighing 90 to 300 lbs unloaded. Additional plates can be added for weight progression.
- Floor: A padded or flat surface where the athlete lies during the lift.
- Supports or Blocks: Logs may start on blocks to elevate them slightly off the ground for easier setup.
Additional Specifications
- Chalk is allowed for grip.
- Belts, wrist wraps, and elbow sleeves are typically permitted.
- Spotters or safety rails are recommended for heavy lifts.
Rules and Execution
Objective
Press the log from the chest to full arm extension for maximum weight, repetitions, or within a set timeframe.
Step-by-Step Execution
- Setup:
- Lie flat on your back with the log positioned over your chest. Grip the neutral handles firmly and engage your core.
- Initial Lift:
- Drive the log upward in a controlled manner, engaging the chest, shoulders, and triceps.
- Lockout:
- Fully extend your arms at the top of the lift, locking out your elbows. The log should be stable and under control.
- Return to Chest:
- Lower the log back to your chest in a controlled motion, preparing for the next repetition.
Good Lift Criteria
- Full arm extension with elbows locked.
- The log must be pressed upward in a straight, controlled motion.
- The athlete must maintain control throughout the lift.
Prohibited Practices
- Bouncing the log off the chest.
- Failing to achieve full lockout.
- Using leg drive or shifting excessively during the lift.
Primary Muscles Worked
The Viking Floor Press primarily targets:
- Chest (Pectorals): For pressing power.
- Shoulders (Deltoids): For stability and assistance in pressing.
- Triceps: For lockout strength and elbow extension.
- Core: For maintaining stability during the press.
Training Tips
- Develop Pressing Strength: Use bench presses, floor presses, and overhead presses to build raw upper body power.
- Refine Log Handling: Practice with a log to become accustomed to its size, weight distribution, and neutral grip.
- Enhance Tricep Power: Incorporate close-grip bench presses and dips to strengthen the lockout phase.
- Focus on Stability: Perform overhead holds or pause presses to improve control during the movement.
Common Mistakes to Avoid
- Overarching the Back: Excessive arching can lead to strain and reduces pressing power.
- Rushing the Lockout: Failing to control the log at the top can result in a no-lift.
- Neglecting Grip Strength: A weak grip can make handling the log challenging.
- Skipping Core Engagement: A weak core can compromise stability and increase injury risk.
Variations and Alternatives
- Barbell Floor Press: Use a barbell as a substitute to build foundational pressing strength.
- Dumbbell Floor Press: Focus on unilateral strength and stability using dumbbells.
- Paused Viking Floor Press: Pause at the chest for a moment before pressing to enhance control and power.
Scoring and Formats
- Maximum Weight: Athletes attempt to press the heaviest log for a single repetition.
- Repetition Challenge: Press a set-weight log for maximum repetitions within a time limit.
- Timed Event: Complete as many presses as possible within a designated timeframe.
Historical Context and Modern Implementation
The Viking Floor Press pays homage to traditional feats of strength, focusing on raw pressing power without the assistance of leg drive. By incorporating the log, this event stays true to Strongman’s emphasis on handling awkward and heavy implements, making it a distinct and challenging test of upper body strength.
Real-Life Applications
The Viking Floor Press builds functional upper body strength and control, which translates to improved performance in other pressing movements and real-world tasks involving lifting or pushing.
Conclusion
The Viking Floor Press is a unique Strongman event that isolates upper body strength while challenging stability and control. Its emphasis on raw pressing power and its use of the iconic log make it an essential component of Strongman training and competition.
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