The Viper press is a popular Strongman Log exercise that is great for developing lower body power and overhead strength and stability.  It is not too dissimilar to a log clean and press but there are some key differences between these exercises.

The log clean and press takes a log from the mid-thigh to a front rack and then overhead in two separate movements, whereas the Viper press takes the log straight from the mid-thigh to an overhead position.

The log press is able to use heavier loads and thus will train further towards the force end of the force-velocity curve (Learn more about the force velocity curve here. On the other hand, the Viper press typically uses lighter weights since the extension from the hips is required to get nearly twice as much vertical elevation into the log in one go. This means that it will train further towards the velocity end of the force velocity curve.

How to Log Clean and Press

• Stand tall holding a strongman log with straight arms, with the handles pointing down towards the floor, instead of parallel to the floor.

• Simultaneously squat down and bend your elbows, pointing them to the sky, to load your legs ready for a powerful triple extension, whilst also keeping the log close to your belly and above the knees.

• Aggressively stand tall, as if trying to jump off the floor, to generate upwards momentum into the log.

• Whilst the log is travelling up, turn the elbows under and around the log to secure it on the top of your chest, leaning back so your eyes are to the sky.

• Dip the knees to load the legs for the press.

• Powerfully extend the legs to initiate the press and then press the log out overhead with your arms.

• Keep your eyes up and on the log until it is overhead.

How to Viper Press

• Stand tall holding a strongman log with straight arms, with the handles pointing down towards the floor, instead of parallel to the floor.

• Simultaneously squat down and bend your elbows, pointing them to the sky, to load your legs ready for a powerful triple extension, whilst also keeping the log close to your belly and above the knees.

• Stand tall as hard as you can, as if trying to jump off the floor to generate enough upwards momentum into the log to go from the hips straight up overhead without stopping at the shoulders/upper chest.

• Keep your eyes on the log throughout to help guide your body appropriately so that your back and head move out the way of the log.

Both the Log Clean and Press and the Viper Press are great whole-body exercises. The Viper Press is better for training higher speed and the log clean and press is better for training higher force.

They can be used by anyone, not just Strongman competitors. Instead of choosing one or the other, try using both in your training programme. The extra weight used from the Log Clean and Press can complement the Viper Press and the extra speed from the Viper Press can complement the Log Clean and Press. But if you are a Strongman competitor, you may simple adjust which one you bias more depending on the exercises involved in your next competition.

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Tags: Equipment > Logs ; Exercise Type > Strength