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[STRICT OVER-HEAD PRESS‼️Wrist/ Elbow Position] .
What!? I posted 2 informative posts in one day? 🙆🏽‍♂️ I'll do it every once and a while for y'all 😌✌🏽
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The OHP series y'all been waiting for so patiently.❤️
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Note: shoulder mobility restrictions/ your structure can certainly effect positioning.
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But let's go straight into it shall we? I'll say that this is NOT the starting positing but more so once you've initiated the lift. So as you're launching the load over your head you want to ensure that your elbows are underneath the bar, as opposed to IN FRONT or BEHIND you because either one will only make the lift less efficient.
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Your wrists should be in line with your elbow↕️ for better force transfer. Hyperextended wrists will not only cut some of your power, but also can create some wrist discomfort which can then lead to elbow ones as well overtime so be cautious.⚠️
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Ideally you want to have them more in a neutral position↕️, but NOT❌ overly neutral where the bar can potentially slip off your hands. Let's just say your knuckles should be slightly pointing behind you oppose to straight up☝🏽
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Your bound to experience hyperextension of the wrist with heavier loads but try not to OVER extend and keep the elbow under the bar when pressing.
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Aligning them will allow you to have better👌🏽 force transfer, therefore resulting in a more effective/ efficient over head press considering all other factors are in place [we will touch on them within the coming days so stay tuned].
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Note: Mobility restrictions/ your structure can certainly play a role with positioning.
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Make sure to tag a friend and leave a comment below! 💯❤️🙏🏽
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Same body weight 4 months apart. I had just come back from a month long trip to Japan in January, were I took time to focus on things other than training, explore the food and culture of another country and bring my training frequency down to two sessions per week for that time being. It didn't make me feel bad because I knew exactly what I had to do as soon as I got back.
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A few weeks or a month of being relaxed with your diet and training regime is not a life sentence. It's your overall habits that will ultimately define your success. If you have a plan and you're confident that you can stick to that plan then there is no reason why you can't take some time to enjoy other things in life every once in a while without any major setbacks inside of the gym!
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