Continuum Performance Center

Don’t skip this one 👀 Warmups for your overhead press 🔥

DON’T: Skip your overhead press warmup and hope your session goes well.

DO: Understand that overhead success requires multiple pieces working together. Certain tissues need a necessary amount of stretch and length, while others REALLY need to be ready to offer control and stability. Of course, the primary movers also need to be “on” and ready to work.

Simply put, doing a few sets at a light weight is probably not giving you the stimulus you need to get the most out of your working sets. Here are a few movements we use to prepare effectively in a brief amount of time.

1a) Restoring lat length - Utilize a foam roller on those Lats/Teresto while moving around the arm in all patterns. This will help to get through some “sticking points” and aid in some added bloodflow ➡️ 30 seconds/arm

1b) Hanging from a bar will help stretch and remind the body just how straight that arm CAN be at the complete end range of motion ➡️ 30 seconds total

2) Upside down Kettlebell work. Whether you are standing in place while moving the arm from pointing forward to out to the side, walking or pressing overhead. This upside down variation will truly help activate the rotator cuff muscles that we so desperately need for pressing and pulling ➡️ 30 seconds or 4 reps / arm

3)TRX Posterior wall slide. The muscles of the upper back need to be ready to rock to hold our shoulder blades (scapula) in place as we not only hold a weight but pass it overhead. This is an incredibly accessible exercise because we’re already in an upright posture, and it allows you to explore the range of motion you’re about to train while maintaining maximal retraction concentration throughout the entire range of motion ➡️ 4-6 reps super slow

⬇️ CONTINUED IN CAPTION