Viking Press – Grinder Gym

The Viking Press is a staple Strongman event that tests overhead pressing strength, endurance, and precision. Using a specialized apparatus, athletes press a weighted lever overhead, demonstrating raw power and technical proficiency. The fixed path of the Viking Press adds unique challenges, requiring exceptional upper body strength and stability while allowing for impressive displays of pressing power.

Event Description

The Viking Press involves pressing a weighted lever arm overhead using a neutral grip. Unlike free weights, the apparatus’s fixed path ensures consistent resistance while challenging the athlete’s ability to maintain control and stabilize during the press. The Viking Press is commonly performed for maximum repetitions, weight, or within a time limit, making it a versatile and exciting event in Strongman competitions.

Equipment Specifications

Implements and Setup

Apparatus: A Viking Press machine typically consists of a lever arm loaded with weights at one end, with the other end fixed in place to create a fulcrum.
Handles: Neutral-grip handles are positioned at shoulder height when the athlete is in the starting position.
Weight: Varies depending on the competition, with the loading point influencing the overall resistance.

Additional Specifications

Chalk is permitted to improve grip.
Belts, wrist wraps, elbow sleeves, and knee sleeves are typically allowed.
Tacky, lifting straps, or other aids are generally prohibited unless specified by competition rules.

Rules and Execution

Objective

Press the lever arm overhead to full lockout for maximum weight, repetitions, or within a set time limit.

Step-by-Step Execution

Setup:
- Position yourself at the Viking Press apparatus, gripping the handles with a neutral grip (palms facing each other).
- Ensure the handles start at or near shoulder height with feet flat and side by side.
Initial Command:
- Wait for the judge’s press command, which signals the start of the attempt.
- If a timer is being used, it begins with this command.
Press Overhead:
- Drive the lever arm overhead, extending your arms fully until elbows are locked out.
- The press may be executed as:
  - Strict Press: Using only upper body strength, with no leg drive.
  - Push Press: Allowing for an initial dip and drive from the legs to assist in the press.
Lockout:
- Achieve full extension with elbows locked and the lever arm stabilized overhead.
- Wait for the judge’s signal to complete the lift.
Lowering the Lever:
- Return the lever arm to the starting position under control after the judge’s signal.

Good Lift Criteria

Full lockout with elbows extended and the lever arm stabilized overhead.
No violations of movement standards (e.g., double dip or jerk).
The lift is successful when the judge signals approval.

Prohibited Practices

Dropping the lever arm or losing control.
Failing to press the lever arm to full lockout.
Violating the no-jerk or no-double-dip rules.
Failing to complete the press within the specified time limit or required repetitions.

Primary Muscles Worked

The Viking Press primarily targets:

Shoulders and Triceps: For pressing strength and lockout power.
Chest: To stabilize the lever arm during the press.
Core: For balance and bracing during the lift.
Legs: For generating power during push presses.

Training Tips

Build Upper Body Strength: Incorporate strict presses, push presses, and overhead holds to develop pressing power.
Core Stability: Train with planks and anti-rotational exercises to enhance balance and control.
Improve Leg Drive: Practice push presses with a barbell to perfect the dip-and-drive motion.
Technical Practice: Spend time training on a Viking Press machine to familiarize yourself with the movement path.

Common Mistakes to Avoid

Overarching the Back: Excessive leaning reduces efficiency and increases the risk of injury.
Improper Foot Placement: Feet should remain flat and side by side to maintain stability.
Double Dipping: Re-bending the knees after the initial drive results in a no-rep.
Neglecting Lockout: Failing to fully extend elbows and stabilize the weight can lead to disqualification.

Variations and Alternatives

Strict Viking Press: Focus solely on upper body strength by eliminating leg drive.
Barbell Overhead Press: Build foundational pressing strength and technique with a barbell.
Push Press with Dumbbells: Use dumbbells to train overhead strength and balance.

Scoring and Formats

Maximum Weight: Athletes attempt to press the heaviest load for a single repetition.
Repetition Challenge: Press a set-weight lever arm for maximum repetitions within a time limit.
Timed Event: Press as many repetitions as possible within a given timeframe.

Historical Context and Modern Implementation

The Viking Press derives its name and inspiration from Norse mythology, symbolizing the strength and endurance of ancient warriors. Modern Strongman competitions feature this event as a crowd favorite, offering a visually impressive display of power and endurance. The apparatus’s design and rules may vary, but the challenge remains the same: to demonstrate dominance in overhead pressing.

Real-Life Applications

The Viking Press enhances upper body strength, core stability, and overall endurance, making it applicable to real-world tasks requiring overhead strength and control. Training for this event improves functional fitness and resilience, with transferable benefits for other Strongman events and everyday activities.

Conclusion

The Viking Press is an iconic Strongman event that tests overhead pressing strength, stability, and endurance. Its unique apparatus and fixed path make it both challenging and rewarding for competitors. Mastering this event builds functional power, technical precision, and mental toughness, solidifying it as an essential component of any Strongman athlete’s training..