Log Lift
The Log Lift primarily targets your Shoulders, with support from Abdominals, Chest, Glutes, Hamstrings, Lower Back, Middle Back, Quadriceps, Traps, Triceps. It is best suited to intermediate lifters.
Intermediate level · Equipment: Other · Compound · Push
Primary muscles: Shoulders Secondary muscles: Abdominals, Chest, Glutes, Hamstrings, Lower Back, Middle Back, Quadriceps, Traps, Triceps
How to perform Log Lift
- Step 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.
- Step 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.
- Step 3. Repeat as many times as possible. Attempt to control the descent of the log as it is returned to the ground.
Frequently asked questions
What is the correct technique for the clean portion of a log lift?
Keep the log close to the body and pull it high onto the chest while sitting back slightly. This creates a shelf with the upper chest and shoulders to support the weight before the press.
Which primary muscle groups does the log lift target?
The movement primarily targets the anterior and medial deltoids for the overhead press. It also heavily involves the triceps for the lockout and the spinal erectors during the clean phase.
What is a common mistake to avoid during the overhead press phase?
Avoid pressing the log in a straight vertical line, which can cause it to drift forward. Lean the head back slightly and drive the log up and back so it finishes directly over the ears.
How can a beginner progress toward a full log lift?
Start with neutral-grip dumbbell presses to mimic the hand position of a log. Once comfortable, practice the clean and press movements separately using a light training log or a standard barbell.
How should the log lift be programmed for strength gains?
Perform 3 to 5 sets of 3 to 5 repetitions to focus on power and technical proficiency. Due to the high systemic fatigue, limit heavy log training to once per week.
Sample sets & reps for Log Lift
- Strength accessory: 4 sets × 6-8 reps, 90s rest. 75-80% 1RM, RPE 7-8.
- Hypertrophy: 3-4 sets × 8-12 reps, 60-90s rest. RPE 8, controlled tempo.
- Metabolic stress: 3 sets × 15-20 reps, 30-45s rest. RPE 9, last set to failure with rest-pause.
Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.
Related Shoulders exercises
- Alternating Cable Shoulder Press — cable
- Alternating Deltoid Raise — dumbbell
- Alternating Kettlebell Press — kettlebell
- Anti-Gravity Press — barbell
- Arm Circles — stretch
Want a workout that includes Log Lift and 870+ other exercises? Try the AI Planner — 2 weeks free