---
id: log_lift
name: Log Lift
status: complete
category: exercise
pattern: [vertical press]
equipment: [log]

difficulty:
  technical_complexity: 4
  strength_prerequisite: 4
  mobility_prerequisite: 3

muscles:
  - id: deltoid_anterior
    role: primary
  - id: deltoid_lateral
    role: secondary
  - id: triceps_long
    role: primary
  - id: triceps_lateral
    role: primary
  - id: triceps_medial
    role: secondary
  - id: pectoralis_major
    role: secondary
  - id: trap_upper
    role: secondary
  - id: trap_middle
    role: secondary
  - id: erector_spinae
    role: secondary
  - id: multifidus
    role: secondary
  - id: rectus_abdominis
    role: secondary
  - id: obliques
    role: secondary
  - id: gluteus_maximus
    role: secondary
  - id: rectus_femoris
    role: secondary
  - id: vastus_lateralis
    role: secondary
  - id: vastus_medialis
    role: secondary
  - id: biceps_femoris
    role: tertiary
  - id: semitendinosus
    role: tertiary
  - id: rhomboids
    role: tertiary

muscle_activation_studies: []

joint_rom_required:
  trunk_rom_deg: 83
  hip_rom_deg: 126
  shoulder_flexion_deg: 170
  source: "biomechanical comparison with Olympic clean & jerk — log lift requires 24% greater trunk ROM (82.7 +/- 8.4 deg vs 66.8 +/- 12.0 deg) and 8% greater hip ROM (125.5 +/- 8.9 deg vs 115.7 +/- 10.4 deg)"

strength_curve:
  type: ascending
  sticking_point: transition_from_rack_to_press
  notes: "The log's diameter forces the elbows wide at the rack position, creating a mechanically disadvantaged start for the press. The neutral grip reduces shoulder external rotation demand compared to a barbell."

injury_risk:
  joint_stress:
    shoulder: moderate
    lumbar_spine: moderate
    wrist: low
  common_injuries:
    - structure: lumbar_disc
      mechanism: hyperextension_during_layback_press
      risk_factors: [excessive_layback, weak_anterior_core, fatigue]
    - structure: shoulder_labrum
      mechanism: overhead_pressing_with_wide_implement
      risk_factors: [poor_thoracic_mobility, pre_existing_impingement, excessive_load]
  contraindications:
    - acute_shoulder_impingement
    - acute_lumbar_disc_herniation
    - limited_overhead_mobility

variations: []
progressions: [push_press]
alternatives: [overhead_press, push_press]

sources: []
---

# Log Lift

A strongman overhead press performed with a cylindrical log implement featuring neutral-grip handles inside. The movement consists of two phases: a clean from the floor to the rack position on the chest, followed by a push press (or strict press) overhead. The log's large diameter demands significantly greater trunk and hip range of motion than an Olympic clean and jerk — approximately 24% more trunk ROM and 8% more hip ROM. The neutral grip reduces shoulder external rotation demand, making it more accessible for athletes with limited shoulder mobility in external rotation.

## Execution

1. **Setup.** Stand over the log with feet hip-width apart. Reach through the log openings and grip the neutral handles firmly.
2. **Clean — First Pull.** Extend through the hips and knees to pull the log from the floor. Keep the log tight against the body.
3. **Clean — Lap and Roll.** As the log reaches thigh height, sit back slightly and roll the log up the torso. Transition to a front rack position by driving the elbows up and pushing the head back to create a shelf on the upper chest.
4. **Dip and Drive.** Flex the knees 4-6 inches, then explosively extend to generate vertical momentum on the log.
5. **Press and Lockout.** Continue pressing through the elbows. As the log clears the head, push the head forward through the "window" between the arms. Lock out with the log directly over the base of support.
6. **Descent.** Lower the log back to the rack position under control, then to the floor (or perform another rep from the rack).

## Programming Note

The log lift is technically demanding due to the implement's diameter and the transition from clean to press. Athletes should be proficient with barbell push press mechanics before introducing the log. In competition, the log is typically contested as a max single or timed max reps. Allow the same recovery as heavy overhead pressing (48-72 hours). Wrist wraps are commonly used to support the extended wrist position in the rack.