Introduction

Overview of Module

In this module we examine overhead lifting, the anatomy of the shoulder, modifications, accessory work, and considerations for the athlete who has pain.

Overhead lifting in regards to the shoulder would be considered ‘vertical pushing’. Vertical push exercises include:

• Press
• Push Press
• Push Jerk
• Power Jerk
• Split Jerk
• Handstand Push ups

The most common area that athletes have issues with in vertical pushing is the shoulder (and most typically, the top of the shoulder. Less commonly, the back of the shoulder).

The second most common area athletes have issues with in vertical pushing is the low back due to being sensitive to extension loading of the low back.

When an athlete has a flared up shoulder, it’s not uncommon that complete rest of overhead lifting is required for some amount of time. This isn’t always the case, but it has to be considered if no modifications allow for pain-free training.

When that isn’t the case, the first thing we want to try is modifying the variables, which include:

• Weight used
• Total reps performed
• Rest intervals
• Apparatus (barbell vs dumbbell)
• Speed (press vs push press)
• Hand positioning (supinated/over-hand vs neutral)

Those variables can be tweaked and modified in order to find a pain free variant. For example, if barbell push presses hurt, you can try lower weight, or dumbbell push press with a neutral grip, or dumbbell press, etc.

As mentioned above, there are times with aggravated shoulders where there isn’t a combination of variable changes that allow for pain free overhead lifting. Rest from overhead lifting is advised in those cases until a pain free variation can be achieved.

For the low back, we need to make sure that there is sufficient shoulder flexion and hip extension to allow for the lumbar spine to stay in a relatively neutral position. It will go into some extension typically, but if there are low back pain issues in overhead lifting, we have to again tweak variables, which may include:

• Cuing to stiffen the abdomen
• Taking a split stance
• Changing apparatus (dumbbells may require less low back contribution for lockout than barbell)

From this module, we want you to take away the following:

• The anatomy of the shoulder and how it relates to overhead lifting
• The importance of rotator cuff (RTC) strength, how to perform basic RTC strengthening exercises, and periodization
• How and why to modify overhead lifts from barbell to dumbbells as well as using different speeds
• How the low back is loaded during overhead lifts and how to de-load it by getting more hip and shoulder motion

With all that said, let’s get into it!