10 Barbell Overhead Press Mistakes and How to Fix Them
HTML-код
- Опубликовано: 24 июл 2024
- Find Joey on RUclips- / szatstrength1
This series will zoom in on one exercise at a time and point out common errors and how you can fix them. At the end of the day, nothing is dogma, and your technique should be the one that gives you the highest stimulus at the lowest cost of fatigue. To make sure you're getting the best of both worlds, check out our SFR video: • Technique Problems Ser...
If you have suggestions for future exercises we can break down, please comment below. If you know the answer to another commentor's question, please feel free to reply to them!
Submit your questions to Mike on the weekly RP webinar:
• Webinars
If you have detailed questions, feel free to ask them in our weekly RUclips Q and A: • RP+ Webinar with Mike ...
Watch quick video instructions for dozens of common exercises: / @renaissanceperiodization .
Learn to design your own hypertrophy programs: renaissanceperiodization.com/....
Purchase advanced programs:
Male: renaissanceperiodization.com/...
Female: renaissanceperiodization.com/...
Purchase Simplified and At-Home Programs:
Male and Female Simplified: renaissanceperiodization.com/...
Female At-Home: renaissanceperiodization.com/... 
Спорт
0:12 Opening remarks
0:44 Mistake #1 - Thinking the Standing OHP is a must-do
2:03 Mistake #2 - Not moving the head back
3:02 Mistake #3 - Not pushing the head through
4:06 Mistake #4 - Chest collapse and barbell drift
5:18 Mistake #5 - Uncontrolled descent
6:10 Mistake #6 - Not doing a full and/or standardized ROM
7:06 Mistake #7 - Body english
8:50 Mistake #8 - Technical Absolutism
9:56 Mistake #9 - Grip width dogma
11:07 Mistake #10 - Going too light
12:04 Concluding remarks
One day ago???? Madness
12:04 Dr Mike shows us his box
My man! Thaks
@@gunshow86de what was that? xD
@fire trails without weight on the bar it doesnt really feel normal so it might just be because of that. When you're lifting during working sets you usually lean a little bit back bringing your elbows out forward. Though it might just be camera angle too.
6:51 "You're not here for easy, you're here for proper" Golden words to press by!
The biggest mistake I make with OHP is not having a box-coloured box.
Bosu ball overhead squats next 💪
If your doing squats with weight on a bosu ball the whole exercise is a mistake. Very dangerous :)
Jonathan Torhjelm Dude i was joking.. 😂
@@UNGETABLE7 ooooh lol I missed that 😂🤣 funny
Bosu wall bench press and leg extension at the same time
My brain just restarted after reading that 😂
That is a great box...
I'd love to see a seated barbell OHP video!
these are absolutely excellent. thanks Dr. Mike.
Looking forward to barbell row hopefully. Based on progress I have to be doing something wrong.
Agreed! I feel like barbell rows look deceptively easy and I want a video like this to help me out
I haven’t fucked with barbell rows in months, but I’m interested to restart potentially. I like seated cable row and one-arm bench dumbbell rows more.
@@BOSSDONMAN Yeah, seated cable would be good too. Barbell row seems most complex though because of the core stabilization elements. I feel like I'm wasting all my energy on that and not enough on upper back.
Yeah my low back is waiting too
I stopped trying to barbell row over a year ago, couldn't engage my lats and was pulling from all arms. I moved on to other exercises that work for me and got more progress because of it.
Sincerely, thank you. This is such good advice. I performed this exercise this morning and needed some tips. Much appreciated.
Perfect timing I’ve been trying to coach my buddy and he was having troubles with the ohp
"You did some weight." lmao.
😂😂
Good stuff. I might add some pointers though considering the lower body.
-Keep feet about shoulder width wide and parallel (no split jerk stuff)
-Squeeze glutes and quads (to keep from push pressing and to stabilize pelvis)
-Try to achieve the the lean back from the thoracic spine instead of the lumbar spine (upper back instead of lower)
Yeah, especially in unilateral dumbbell press, I find that squeezing the glutes is almost necessary for pelvic stability and it also aligns the lumbar spine, leaving me free to focus solely on contracting the shoulder
Those last two are possibly the most important OHP tips of all!
Solid bro, thanks!
Yes, squeezing the glutes especially is must. If you forget this step, people tend to start bending back at the lower back in order to turn it more into some type of standing chest press lol. Squeeze those buns and brace you core properly
I love every video the doc puts out. Definitely my favourite tuber
Single leg RDL, please! This series has really helped clean up several of my exercises, thank you.
i would love to see one video on the good morning
ruclips.net/video/Ka6GhzIfh-c/видео.html
Done
He must check the comments or something; thanks Doc! ruclips.net/video/y_o_GeEClWs/видео.html
@@Croissantrophy.meme.channel Sorry I don't speak "wrong".
Thank you Mike. Love these videos!
That's a great box, thanks Dr. Mike.
Super helpful. I'm a noob and I need to concentrate on proper technique. I feel more confortable with these pointers in mind. I actually don't mind right now using lower weight, going slow and feeling + seeing my body doing the technique. And I have done the over exagerated head bobb too lol. Thanks for this!
Great tutorial, thank you!
I actually did barbell raises today as a rookie and thank you so much later this week I will def try this out
Thanks as always!
Thank you for this video! just in time for me. How about a video for barbell row? Thanks
Thanks for this video sir.
Thank you sir. Will correct the mistakes
What are some things to keep in mind for preventing neck pain? I tend to tweak my neck/traps quite often when shoulder pressing
S/o to the ideal box! This was a good vid to double check my form thanks!
It's such a great feeling, when you do zero of the mentioned mistakes, and all of the correct ways. Thanks. I find my OHP to be very good, and mostly needs improvements on having a tight core all the way through.
Same
And a tight booty.
Dr.Mike, please do a video on seated dumbbell shoulder presses!
"You're not here for easy, you're here for proper". Need that on a T-shirt ASAP :-)
Awesome tutorial and tips! I don't usually do standing since I'd rather save my back for my legs and back workout. But the tips are helpful for my seated shoulder pressing
Saving your back from what?
@@09thespecialone I mean saving my "lower back" strenght for my leg days where I back squat alot and back days where I do alot of free weight rowing movements
I was really hoping after Dr. Mike asked “How close?” he’d launch into an Iago the Parrot imitation and gesticulate wildly as he said “Closer than last time!!!”
Great teaching 👍
love that sweet box footage
Why has no one commented on the strict 275 x 8 rep press video you included?! Incredible Dr Mike!
Dr Mike needs to grow out that beard boy
I love it, really helpful.
Would be great if you do the same concept but for the Seated Shoulder press.
Love Mike.
Fantastic... Liked & Subscribed 👍🧐
That box was fucking legendary.
I had a full secession of the self simply looking at it.
The spiritual realms inhabited - it was an infinity and a singularity all at once.
Good video too.
Oh yeah Mr. Krabs.
Plato's theory of forms:
All boxes are a copy of of the idea of boxes and when a carpenter makes a box he makes a copy of a copy therefore only ideas are perfect, but Dr. Mike's box is perfect.
Going more narrow on my grip has given me a better rom and no shoulder pain. I'm also able to progressive overload properly. Going wider always gave me pain on one shoulder and stopped me from being able to progress.
That Žydrūnas Savickas name drop was really well pronounced. Cathed me off the guard.
I love these Dr Mike. Thank you and Dr James for the knowledge. Also, Mark Rippetoe suggests shrugging the traps at lockout. Is this shrug necessary to avoid scapular or shoulder issues in the general population?
Frank Hudacek you’re naturally gonna shrug upward while doing the lift to stabilize your scapula
you are not going to shrug upwards naturally wtf. There's a difference between scapular upwards rotation, which must happen for a proper overhead press, and scapular elevation, which would be more actively shrugging upwards. Try it yourself, I guarantee you will have less stability with a load overhead in an actively shrugged position vs. not
Phil Clarke no I agree - it is less stable at lockout while actively shrugging.
I love that box!
Dr. Mike...funniest guy in the sport!
Good video
I really should've watched videos like this before starting each exercise. I hurt my neck pretty bad doing overhead barbell press for the first time today.
love that intro
Thx doc
1st tip is Gold..
That last part about the box was so romantic
@DR Mike - What about the 1 arm dumbell press? What are the advantages/disadvantages? and how does technique change?
Lying hamstring curl please, what to think about when it comes to your pelvis, heard so many different opinions on that. Thanks.
tell us more about the SI joint injury and rehab
Box Box box!! Mike's humor.
The song on these technique videos is fire emoji
Now I need a separate video about that box. God damn it...
when you lockout at full extension, your back is arched, should you try to keep the back straight to lessen the strain on spine?
Thx for the tips ! Been doing ohp focused training in quarantine since no bench .
Why not chest press from the floor?
Morpheah I tried floor presses and I liked them at first but after a few weeks they started to hurt my front delts too much . So I’m taking this time to work on my mobility and shoulder flexibility. I’ll get back to benching soon , hopefully with healthier shoulders .
@@efromme I see, good for you. As far as I am concerned, that's far more important overall, but it also has great carry-over and boosts bench/OH press and rows/pull-ups as well. Have you been working on mid/low traps-seratus anterior-rotator cuff an all that?
@@efromme By the way, are you not interested in push-ups at all? You can combine elevated feet and put your hands on plates or dumbbells for deficit effect, so that'll be up to ~70% of your body weight, or try archer's variation for horizontal adduction.
I’m curious why did floor presses bother your front delt you think? I thought they were supposed to be a safer bench press for shoulders.
Hey, i find that as i press the bar over my head i struggle to keep the bar level/parrallel with the ground, its not major but i always find that i have to correct it as i lockout at the top.
Even with light weight, does it just come down to practice and getting used to the excersice? Or is there somthing i can do?
Could you do a video about the box though?
Came here to see the box. Thats a really nice box 😄
Any plans to do a video for barbell hip thrusts?
When he recommends seated, does he mean on a bench with back support or without? When I do it seated I can’t get my head out of the way because the bench is in the way so I’d have to kind of do it on a slight incline instead of upright or have the bench flat & do it without back support.
This channel needs more box
Question!
What could be a reason that I hurt my upper back region doing standing barbell OHP?
The weight felt heavy, but I managed 5x5 with strict form. I'm pretty sure I was doing all these cues, but I guess I just don't really know where I must have messed up, to compensate for the weight feeling heavy, to end up hurting my upper back :/
Herniated disk or buldge. Do them seated like I am to avoid injuries. Ohp worst for back
I like Mike.
Now that’s a nice box
PLEASE a barbell squat video!
I got the memories of Snake talking about the box with the love for that box by mike hahaha
“Uh snake, what are you doing?”
“I’m in a box...”
Is it true that it helps with shoulder health/mobility?
Thank you for doing this tutorial while leaving your shirts on.
I may just not have noticed it but can you do a dumbbell ohp video?
My favourite lift
Am I right in saying u recommend to do the barbell press sitting down?
Can you do one on the pullover ?
What about shrugging shoulders? What should scapula be doin?
Where can I get that sweet box?!
Shrug at the top or no? Scapulas packed and stable or mobile throughout?
Would keeping the elbows under the bar be another good tip, or cue? It goes a bit with keep the bar close but might be a bit more specific.
Your demonstator (didnt get the name sry.) seemed was losing tension when his elbows fell slightly behind the bar at the bottom.
I wanna buy that box!
I have bad shoulder mobility/range of motion , i cant put my arms straight above my head. They are forward. ☹
If you’re still taking suggestions for exercises, seated cable rows is an exercise I’d like some help with
That is a nice box.
I have problems using full rom because my lat is in the way. I cant go so low. Only down to my chin, after that its difficult.
Nice box, if you haven’t already do upright rows
Dr Mike Have you ever done Poliquin Flies?
So is push pressing somewhat okay for strength training?
Oh… hey Joey 😌😍
Uncle Rip isn’t pleased with this one 😂😂😂
Oh no!
Mike is talking about for bodybuilding, not for general strength. Everyone's instruction has a focus that meets certain goals. Neither Mike nor Rip are stupid, but they definitely are targeting different audiences with their content.
@@oliverallen5324 so form changes if goal changes smart a s s?
Is the lean back at the neck and upper back? I've been trying to hinge and it doesnt feel right on the low back
how about the feet position. Some people say one feet should be in front for the stabilisation?
Dr Mike!!!👍🙏😎 hook it up with a deload video!!🙏😎
should i pinch my shoulder blades together just like in a bench press? Please help
I learnt to press from barbell medicine/starting strength.
I assume the drive of the hips at the bottom doesn't violate mistake #7?
For strength it's great but for hypertrophy it's more fatiguing with no benefit to the delts and triceps hypertrophy
Hip drive is cheating. Just lower the weight on the bar and press correctly. Go watch Klolov and learn how to strict press.
Joey has a crazy build
no matter what i try, i cant seem to get my barbell press to good form. every time i do it, no matter the weight small or large, the area where my biceps meet my shoulders hurts. how do i remedy this? im thinking on getting a PT
I’m really stuck on a weight plateau on military press. How do I break through?
Im passing out when im nearing my RM/trying to push more. I eat before exercises. i stabilise and activate my glutes, punt pelvis in front, activate abs, i breathe out when the bar is above, but not fully, then take a breath when the bar is down. Could you give me an advice? Really hurts me because I LOVE the exercise but...recently i really passed out for 5 seconds I didnt know where i was but luckily i managed to get the bar on the stands :( Thanks ... weirdly enough, this pass out thing happens to me only when lifting heavy overheads, and hacken squat
That is a big dude.
that _is_ a nice box