Fitness 101 September Digital Magazine

We show you how
[TRAINING]
#3
Overhead Press
1. SET-UP: The squat rack pins should be set
more or less at the height of your clavicles in
order to easily get under the bar.
2. HAND GRIP: Choose a grip similar to the grip
that you would normally use for a clean and
press (comfortable shoulder width apart) and
hook your hands under the bar.
3. PLACEMENT: With the bar above your
clavicles, rotate your elbows downwards. Get
your wrists in line with your elbows – if they’re
bending backwards, you’re not ‘getting
under the bar’ to do a powerful overhead
press. Simply stated; don’t make yourself
work harder than necessary to get the bar
overhead, you’ll just risk getting injured!
4. UN-RACK: It is super important to take this
step seriously. If you are sturdy under the bar,
you set yourself up for good form so tighten
your core as you step away from the squat
rack.
5. MOVEMENT: Begin with feet more or less
shoulder width apart. Take a deep breath to
engage your midline core. Do a very slight but
quick downward dip and drive the bar straight
up overhead with that momentum. Bring the
bar down onto your clavicles and repeat until
you need to re-rack.
6. RE-RACK
Food for thought: Overhead presses, similarly to overhead squats, demand a whole lot of core stability so you
can still reap the belly burning benefits if overhead squats are not your forte! Remember that your weaknesses
can only improve by working on them.
September 2014 | 29