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Thread: New Exercise: Zydrunas Press

  1. #1
    Strongman Tom Mutaffis's Avatar
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    New Exercise: Zydrunas Press

    Many of you may know the name Zydrunas, and this movement was popularized by the six time Arnold Classic Strongman Champion and two time / current World's Strongest Man who is known for his incredible overhead pressing power (Zydrunas Savickas).

    My reason for posting in this section of the forum is that Zydrunas Presses could be useful for bodybuilders as it is a great way to isolate your shoulders.

    Equipment Required:
    - Power Rack or Boxes
    - Barbell, Axle Bar, or Log

    The Movement:
    - Set up the barbell on pins in the rack where it would be at chest level when seated on the floor.
    - Sit in the floor with your legs out in front of you, your torso and thighs should be a a 90 degree angle.
    - Lift the bar from the pins and then perform military presses.

    This movement is challenging because you will not be able to use your legs, pectorals, or low back in any way - it completely isolates your shoulders and triceps. Most individuals will need to use about 75% of what they typically would use for Military Press.
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  2. #2
    Senior Member IronDiggy's Avatar
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    I'm going to try this when I do overhead tomorrow.
    Best unequipped meet lifts - 120kg Open class
    Sq: 629lbs
    Bp: 330lbs
    Dl: 585lbs
    Training since Dec 2008.

  3. #3
    Moderator Off Road's Avatar
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    Sounds tough...I'll definitely have to try that.
    Do you continue to press off of the pins, or just press off the pins to start the set?
    Last edited by Off Road; 03-31-2011 at 01:07 PM.
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  4. #4
    Strongman Tom Mutaffis's Avatar
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    Quote Originally Posted by Off Road View Post
    Sounds tough...I'll definitely have to try that.
    Do you continue to press off of the pins, or just press off the pins to start the set?
    That is a good question, the pins are simply there to hold the weight before and after your set. I would put them a couple of inches below your collarbone and then bring the bar back down to your shoulders between reps.
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

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  5. #5
    OG SDS's Avatar
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    I guess the grip width would be similar to regular, or standing OH pressing?

  6. #6
    Strongman Tom Mutaffis's Avatar
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    Quote Originally Posted by SDS View Post
    I guess the grip width would be similar to regular, or standing OH pressing?
    I would use the same grip that you use for Military Press.
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 218 lbs | Gym PR's -> Front Squat: 510 lbs / Overhead: 375 lbs / Deadlift: 700 lbs

    Supplements: www.AtLargeNutrition.com

  7. #7
    Administrator chris mason's Avatar
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    Shit, if I could just sit like that...


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  8. #8
    Strongman Tom Mutaffis's Avatar
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    Quote Originally Posted by chris mason View Post
    Shit, if I could just sit like that...
    You are not the first one who has said that, it takes a fair amount of hip mobility to be able to sit comfortably in that position.
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 218 lbs | Gym PR's -> Front Squat: 510 lbs / Overhead: 375 lbs / Deadlift: 700 lbs

    Supplements: www.AtLargeNutrition.com

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