3 Movements for a Better Overhead Position

By Coach Elise Perez

Pressing overhead and feeling stable there can be a challenge for many athletes. 

In our gym, we most often see this when the Overhead Squat and the Snatch are programmed. Athletes may feel strong in their squat, but despise the lift because they’re unable to maintain a solid overhead position. 

So let’s address the three components that may be causing you to struggle with weight overhead.

Mobility 

The Overhead Squat and the snatch are essentially still a squat, so ankle mobility can be a limiting factor. But when it comes to holding that weight up over your head, shoulder and upper back mobility are often the culprits. 

When the thoracic spine is stiff, the shoulders have to overcompensate to hold the weight up. Movements that work thoracic extension and rotation can help. Below, you’ll find a drill for thoracic rotation mobility. This variation locks the lower back into place to limit any movement coming from there and really focus on the mid-back. 

Perform for 2 sets of 10 reps on each side, as part of your warm-up or next mobility sesh.

Stability

Maybe you have the ability to get into the overhead position (mobility), but it’s not stable. We need to build stability through the joints to better perform overhead movements. Otherwise small tissues within the shoulders will pick up the slack, potentially leading to pain and injury. 

A great exercise is the Kettlebell Arm Bar to target shoulder stability in a controlled position, with the kettlebell turned upside down to create more of a stability challenge. 

Perform 5-10 rotations per side, turn to your side and perform another 5-10 reps on each side. Perform for 2 rounds in your warm-up or superset these with an upper body exercise.

Strength

Lastly, in overhead movements, we need support strength; the ability to support weight in the locked out, overhead position and actual pressing strength. 

There are tons of movements that target both overhead strength and stability simultaneously, as these two work so closely together. 

If you’re working to improve your overhead strength in a specific lift, try performing exercises that mimic the lift itself, while working on the trouble spot. 

Take the Bottoms Up Overhead Squat. This drill starts you off at the bottom of the squat, getting you more comfortable and stronger there. Positioning yourself against the rig will force you to keep an upright torso with shoulders fully opened up. The static hold of the barbell, or any tool, overhead does a lot for strength and stability. All these parts combine to create more overall control through the lift. 

As a drill, perform directly after your warm-up with a pvc pipe or empty barbell for 2 sets of 10 reps. 

For strength, keep the weight moderate and start with 3 sets of 10 reps. You can set the barbell up on pins or blocks as high as your end range when the bar is overhead, and reset at the bottom of each rep

We love our strength work and hitting heavy lifts, but remember mobility, stability and strength all work together to create optimal movement and performance. Add these movements to your toolbox and expose yourself to them regularly.