Rushing to perform overhead squats can result in a shoulder injury; therefore, developing shoulder strength and coordination first, along with having a competent front squat, is critical.
The Shoulder Girdle
The scapula bone and the clavicle bone, or collar bone, move together as a unit in the shoulder girdle. These two bones are attached to and moved by the shoulder girdle muscles. Trapezius, Serratus Anterior, Rhomboids, Pectoralis Minor, Levator Scapulae, and Sternocleidomastoid are the muscles involved.
Before performing any significant load, the press, push press, push jerk, snatch, and overhead squat all require a certain level of shoulder mobility.
The Overhead Press
How to Do It:
- Hold the bar (weighted or not) across your front shoulders and stand shoulder width apart. Hands should never be placed on your shoulders.
- Gripping the bar in the base of your palm, close to your wrist. Do not get too close to your fingers.
- In a straight line, press the bar overhead. Unfortunately, your mind is getting in the way. As a result, you’ll have to move your head and torso during the Overhead Press.
- Push down until your elbows are locked. Then, for added support, shrug your traps.
- Hold for a second before returning to your shoulder.
- Once you’ve mastered the exercise without weight, you can start loading.
Once you’ve mastered the overhead press, you can increase the load and speed with the push press. You can progress to the push jerk once the push press is a smooth and coordinated movement. When the push jerk becomes a natural movement, the overhead squat is the next step.
Overhead stability is achieved through a combination of muscle flexibility, joint mobility, trigger point reduction, and stability. Concentrate on developing and maintaining good posture.
- Begin each rep with your elbows in front of the bar and your chest up.
- The greater the height of the bar on your chest, the shorter the distance it must travel. Place the bar near your clavicles.
- Tilt your head back and forth quickly. Clavicles may cause discomfort at first, but your skin will adapt and thicken.
- Proceed with caution. If you stay back instead of getting under the bar, you’ll miss out on reps.
- When the bar reaches your brow, move your torso forward.
- If you breathe at the top, the bar will bounce off your chest, making the next rep easier. If you take a deep breath at the bottom, you’ll be able to press from a complete stop, making the next rep much more difficult. The former allows for a greater amount of weight. The latter makes the exercise more difficult, while the former makes it easier.
- The Overhead Press works your entire body as one unit. Your trunk and legs stabilize the weight, while your shoulders, upper-chest, and arms press it overhead.
- Muscle growth. The weight is stabilized by the abs and the back. The weight is lifted overhead by the shoulders, upper chest, and triceps.
- The Overhead Press works all of the shoulder heads at the same time.
The Content is not meant to be a replacement for professional medical advice, diagnosis, or treatment. If you have any questions about a medical condition, always seek the advice of your physician or another qualified health provider.