How Iridium Programs This

Iridium analyzes your sleep data and metabolic recovery estimates to ensure you are physically ready for the high central nervous system demand of this plyometric exercise. The algorithm tracks your performance relative to body weight specifically, distinguishing between true strength gains and changes in body mass during progression. All sets are tallied against your weekly anterior deltoid volume limits to ensure the workload stays within your Maximum Recoverable Volume.

Form Cues

Create a stable tripod base with hands and head
Lower under control until head touches the ground
Bring knees toward chest to load the hips
Explosively kick hips upward to generate momentum
Press through palms immediately as hips extend

Don't

Don't crash your head onto the floor
Don't flare your elbows out wide
Don't arch your lower back excessively
Don't press before the hips fully extend
Don't look straight down at the floor

Common Mistakes

Mistiming the hip drive and press
Flaring elbows (chicken winging)
Hyperextending the lumbar spine
Uncontrolled descent to the head
Hands placed too wide

Muscles Worked

This exercise primarily targets the anterior deltoids and triceps, which are responsible for the overhead lockout. The core and hip flexors play a crucial secondary role, transferring the explosive energy generated by the lower body into the upper body press.