Log Lift
How to do the Log Lift
- 1
Begin standing with the log in front of you. Grasp the handles, and begin to clean the log. As you are bent over to start the clean, attempt to get the log as high as possible, pulling it into your chest. Extend through the hips and knees to bring it up to complete the clean.
- 2
Push your head back and look up, creating a shelf on your chest to rest the log. Begin the press by dipping, flexing slightly through the knees and reversing the motion. This push press will generate momentum to start the log moving vertically. Continue by extending through the elbows to press the log above your head. There are no strict rules on form, so use whatever techniques you are most efficient with. As the log is pressed, ensure that you push your head through on each repetition, looking forward.
- 3
Repeat as many times as possible. Attempt to control the descent of the log as it is returned to the ground.
How to program the Log Lift
Sets and reps
As a compound movement, the Log Lift responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Log Lift is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
Put the Log Lift into a plan
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Frequently asked questions
What muscles does the Log Lift work?
The Log Lift primarily targets the Shoulders. It also recruits the Abdominals, Chest, Glutes, Hamstrings, Lower Back, Middle Back, Quadriceps, Traps, Triceps as supporting muscles.
What equipment do I need for the Log Lift?
You need Other. Difficulty level: Intermediate.
How many sets and reps of the Log Lift should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
