Prepare For Better Stability Overhead
Any time you’re doing overhead lifts from behind the neck, set your shoulder blades into position before you start—squeeze the upper inside edges together forcefully to retract and upwardly rotate.
This sets you up for proper overhead structure and keeps the shoulder joint moving smoothly through the pressing motion. Starting with neutral and relaxed shoulder blades and trying to move them into position as you press is unnecessarily difficult and simply makes the motion less stable.
The added benefit is that scapular retraction will help you keep the upper back extended for a more rigid trunk and create a solid platform to keep the bar secure.
You will get more upward rotation of the shoulder blades as you go from the back to overhead, but this will happen naturally and correctly if you simply continue to focus on squeezing the upper inside edges together through the motions.
This sets you up for proper overhead structure and keeps the shoulder joint moving smoothly through the pressing motion. Starting with neutral and relaxed shoulder blades and trying to move them into position as you press is unnecessarily difficult and simply makes the motion less stable.
The added benefit is that scapular retraction will help you keep the upper back extended for a more rigid trunk and create a solid platform to keep the bar secure.
You will get more upward rotation of the shoulder blades as you go from the back to overhead, but this will happen naturally and correctly if you simply continue to focus on squeezing the upper inside edges together through the motions.
