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Overhead Press: Practice to Prevent Shoulder Girdle Injury

Rushing to perform overhead squats can lead to a shoulder injury, development of shoulder strength and coordination first is critical, along with having a competent front squat.

The Shoulder Girdle


 The shoulder girdle consists primarily of the scapula bone and the clavicle bone or collar bone which move together as a unit. The shoulder girdle muscle is those which attach to and move these two bones. They are trapezius muscle, Serratus Anterior, Rhomboids, Pectoralis Minor, Levator Scapulae, and the Sternocleidomastoid.


The press, push press, push jerk, snatch, and overhead squat all require a specific level of shoulder mobility before you should perform them under any significant load. If these movements are performed with an improper range of motion, then they can cause significant damage to your shoulder while simultaneously setting your back and hips up for disaster, too. The best way to prevent injuries is to do overhead pressing.

The Overhead Press

How to Perform:

Once the overhead press is mastered, you can add load and speed with the push press. After the push press is a smooth and coordinated movement, you can progress into the push jerk. When the push jerk becomes a natural movement, then learning the overhead squat is next.

Developing overhead stability is a combination of establishing enough muscle flexibility, joint mobility, trigger point reduction, and stability. Focus on building and maintaining good posture

Note:

Benefits

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