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

Additional Specifications


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

  1. 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.
  2. 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.
  3. 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.
  4. Lockout:
    • Achieve full extension with elbows locked and the lever arm stabilized overhead.
    • Wait for the judge’s signal to complete the lift.
  5. Lowering the Lever:
    • Return the lever arm to the starting position under control after the judge’s signal.

Good Lift Criteria

Prohibited Practices


Primary Muscles Worked

The Viking Press primarily targets:


Training Tips

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

Common Mistakes to Avoid


Variations and Alternatives

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

Scoring and Formats


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..

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