How to Curtis Press

The Curtis Press, often referred to as the “Curtis P,” is a compound exercise that combines three distinct movements: a Power Clean, a Lunge on each leg, and a Push Press. Begin with a Power Clean, ensuring proper form and technique. Next, execute a Lunge with each leg, maintaining balance and control throughout the movement. Finally, complete the sequence with a Push Press, focusing on a strong, controlled lift. By adhering to these guidelines, you can effectively perform the Curtis Press and maximize its benefits.

Introduction:

The Curtis Press is a dynamic and multi-faceted exercise that combines elements of the clean, lunge, and overhead press into a single movement. This compound exercise is popular in CrossFit and strength training routines for its ability to target multiple muscle groups and improve overall athletic performance. Ideal for those with a basic knowledge of CrossFit training, the Curtis Press can be both challenging and rewarding, offering a full-body workout that enhances strength, stability, and coordination. In this guide, we’ll break down the steps of the Curtis Press, discuss the necessary equipment, scaling options, common mistakes, benefits, muscles worked, and alternative similar movements.

Steps in the Curtis Press movement

1. Starting Position:
  - Begin with a barbell on the floor.
  - Stand with your feet shoulder-width apart, and grip the barbell with an overhand grip just outside your knees.
2. Clean:
  - Lift the barbell off the ground by extending your hips and knees.
  - Pull the barbell up to your shoulders, keeping it close to your body.
  - Catch the bar in a front rack position with your elbows pointing forward.
3. Lunge:
  - From the front rack position, step back with one leg into a reverse lunge.
  - Lower your back knee to the ground while keeping your front knee over your toes.
  - Return to the standing position and repeat with the opposite leg.
4. Press:
  - After completing the lunges, press the barbell overhead.
  - Extend your arms fully and lock out your elbows, ensuring the barbell is stable and directly above your head.
5. Lowering the Barbell:
  - Lower the barbell back to the front rack position.
  - Carefully bring the barbell down to your hips and then to the floor to complete the repetition.

What Equipment is needed

Barbell: A standard barbell suitable for your strength level.
Weight Plates: Adjustable weight plates to customize the load.
Weightlifting Shoes: Optional, but can provide better stability and support.
Chalk: Optional, for improved grip during the exercise.

Check out the Equipment subsite for more tools, tips, and inspiration.

Scaling Options:

To gradually build strength and proficiency, consider the following scaling options:

Lighter Weight: Reduce the weight on the barbell to make the movement more manageable.
Dumbbells: Perform the exercise with dumbbells instead of a barbell for easier handling.
Partial Movement: Focus on mastering each component (clean, lunge, press) separately before combining them.

Common Mistakes to Avoid:

Incorrect Clean Form: Ensure you’re using your hips and legs to lift the barbell rather than relying solely on your arms. Keep the bar close to your body.
Poor Lunge Technique: Maintain proper alignment by keeping your front knee over your toes and your torso upright.
Incomplete Press: Fully extend your arms and lock out your elbows when pressing the barbell overhead.
Lack of Stability: Engage your core throughout the movement to maintain balance and control.

Benefits of the Movement:

Full-Body Workout: The Curtis Press targets multiple muscle groups, providing a comprehensive strength training session.
Improved Coordination: Combining three movements into one exercise enhances coordination and athletic performance.
Increased Strength: Builds strength in the legs, shoulders, and core.
Functional Fitness: Mimics real-world movements, improving overall functional strength and stability.

Which Muscles Are Worked:

During this exercise, the following muscle groups are engaged:

Primary Muscles: Quadriceps, hamstrings, glutes, shoulders (deltoids), upper back (trapezius), biceps, and triceps.
Secondary Muscles: Core muscles, calves, and forearms.

Alternative Similar Movements:

If you’re seeking variation or targeting specific muscle groups, consider incorporating these alternative exercises:

Clean and Press: A simpler alternative that focuses on the clean and press without the lunge.
Thrusters: Combines a front squat with an overhead press.
Push Press: Similar to the press phase of the Curtis Press, but with a dip and drive from the legs.
Lunge with Overhead Press: Perform lunges while holding weights overhead to isolate the lunge and press components.

Check out the exercise library for more alternatives!

Q&A on Curtis Presses

Why is it called Curtis P?
The Curtis Press, often abbreviated as “Curtis P,” is named after Curtis Bowler, a CrossFit coach who popularized the movement. It’s a staple in many CrossFit WODs (Workouts of the Day) due to its effectiveness in building strength and endurance.

What WODs involve Curtis presses?
Curtis presses can be found in various CrossFit WODs that aim to build full-body strength and conditioning. They are often included in hero WODs and high-intensity interval training sessions to challenge multiple muscle groups and improve overall fitness.

What is a bear complex in CrossFit?
The Bear Complex is a series of weightlifting movements performed sequentially, typically involving a power clean, front squat, push press, back squat, and another push press. This complex is known for its ability to build strength, power, and endurance.

Why are CrossFitters fit?
CrossFitters are fit because their training regimen combines high-intensity interval training, strength training, and functional movements that mimic real-life activities. This comprehensive approach improves cardiovascular health, muscular strength, endurance, and flexibility.

What is filthy 50 CrossFit?
The Filthy 50 is a notorious CrossFit WOD that consists of 50 repetitions of 10 different exercises. It includes movements like box jumps, jumping pull-ups, kettlebell swings, walking lunges, and burpees, providing a brutal yet effective full-body workout.

What are man-makers CrossFit?
Man-makers are a challenging full-body exercise involving a dumbbell push-up, renegade row, squat clean, and a press. This movement is designed to test and improve strength, endurance, and coordination.

How are CrossFitters so fit?
CrossFitters achieve high levels of fitness through varied and intense training that combines cardio, strength, and functional movements. Their workouts are designed to be scalable, allowing for continuous progression and adaptation to new challenges.

What is a wolf complex CrossFit?
The Wolf Complex is a sequence of weightlifting movements that includes a deadlift, hang power clean, front squat, push press, and a back squat with another push press. This complex targets multiple muscle groups and is used to build strength, power, and endurance.

Conclusion:

Incorporating the Curtis Press into your workout routine can significantly enhance your strength, coordination, and overall fitness. By following the proper technique, utilizing scaling options, and avoiding common mistakes, you can master this complex exercise and reap its numerous benefits. So grab a barbell, focus on your form, and embrace the challenge of the Curtis Press to elevate your CrossFit training to new heights!