Whether you are an athlete and you operate overhead in your respective sport or for day to day life, having sufficient overhead strength is important to be able to do what you need to do.

If you have the pre-requisite mobility and can perform overhead lifting pain-free, then training overhead can be another avenue to go down for your respective training program. With athletes and clients we work with at Cressey Sports Performance in Hudson, MA who are rehabbing from a bout of shoulder pain, we want to make sure they have sufficient overhead mobility (as shown below) prior to doing the majority of these movements we are going to discuss today.

In today’s post, we are going to go overhead different variations that you can do in your training program to get you stronger and more stable when lifting overhead.

Kettlebell Arm Bar

Kettlebell Arm Bar with Twist

Key Points:

• Perform with the kettlebell in a bottoms up position. If too challenging, do bottoms down.

• Maintain the arm straight up to the ceiling the entire time and rotate up onto the side of your body.

• ”Don’t let your ear eat your shoulder”, don’t pack your shoulder blade into your back pocket.

Half Get Up

Key Points:

• Pause at each position (hand, elbow, etc.)

• Make sure elbow is stacked underneath the shoulder when going up onto the elbow and same for the hand when going up onto the hand.

Kettlebell Bottoms Up Incline Press

Key Points:

• Adjust bench so it is halfway between flat and upright.

• Can incorporate a twist if this movement is too easy.

Split Stance Landmine Press

Key Points:

• When pressing overhead, think of pressing and reaching with your arm.

• You want to think of moving your shoulder blade on your ribcage.

KB Bottoms Up Carries

Key Points:

• Choose a weight that is hard, but you can maintain good technique.

• Should be felt working throughout the entire shoulder, not in one specific spot.

• Walk for 20-40 feet for 2-4 sets.

Hand Switches

Key Points:

• Perform unresisted to start. Once you are comfortable performing without resistance, then use a light resistance band.

• Make sure to keep hips still when moving hands up and down or side to side. Don’t let them rock up and down.

KB Bottoms Up Waiter Carries

Key Points

• Similar to a bottoms up carry, this should be felt working all over, not in one specific spot.

• ”Don’t let your ear eat your shoulder” and don’t pack your shoulder blade into your back pocket. Be in between these 2 positions.

• Perform for 20-40 feet x 2-4 reps. Use a weight that is challenging but you can perform well. If too difficult, do bottoms down or lower the weight.

Lateral Waiter Carries

Key Points

• Similar to the waiter carries, same principles apply.

• This variation tends to typically be harder than other variations.

• Perform for 20-40 ft, if too easy, increase the distance, reps/sets or weight carried.

• If too difficult, decrease the weight.

  
  

  The movements and exercises listed above are just a few variations that we like to incorporate with our athletes who are looking to get stronger overhead as well as athletes who are returning from an injury or surgery and need to be able to get overhead for their respective sport.
  
  If you are looking to get stronger overhead or are trying to come back from shoulder pain, a shoulder injury, or shoulder surgery, we can help. Click HERE to take that first step.
  
  

  Or set up an appointment! We offer physical therapy in Hudson, MA, and the surrounding Massachusetts areas.