exercise 14.1 class 11 Bradford Press - Barbell Shoulder Press Variation

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How To Do The Bradford Press.

The Bradford Press is a shoulder press variation that was invented by Jim Bradford who was an Olympic Weight Lifting champion back in the 1960's. This move is a shoulder press variation where you alternate pressing to the front of the head and to the back of the head.

Begin by un-racking a barbell much like you would during a military press. Press the barbell so that it's a couple inches over your head. At this point, lower the barbell behind your head. It should now resemble a behind the neck press. Press the barbell back up so that the bar is a couple inches over your head and bring the bar back to the front military press position. This would constitute one rep.

The main difference with this move is that you are moving the bar non stop and keeping constant tension on the shoulders during the entire exercise. You don't lock it out at the top like you would in a normal shoulder press. This is a great move for working the entire shoulder complex and it also helps to increase mobility in the shoulder joint.

I recommend that you start off using just the empty barbell and work up to doing 100 total reps. (i.e. 10 sets of 10 reps, 5 sets of 20 reps, 4 sets of 25 reps, etc.) Just do as many sets as it takes to compete 100 total reps.

Now this is quite challenging, even when just using the empty barbell, because most people don't have muscular endurance and work capacity to perform 100 total reps. So if you can't perform 100 total reps at first that's ok, just work within your means and strive to get more reps each workout.

When you can perform 100 total reps consistently then you can start adding weight to the bar and pyramid up in weight with each set and lower the reps like you would for normal shoulder presses and really push yourself with the Bradford Press. But just start out using the empty barbell for high reps and master proper form and technique first.

Give this move a try in your next shoulder workout and then leave me a comment below to let me know how it works for you.

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exercise 14.1 class 11 Bradford Press - Barbell Shoulder Press Variation
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