Getting your arms into an overhead position seems easy, but there are a couple of key points that you need to know. Better overhead positioning will greatly improve movements like the overhead press, overhead squat, chin ups, and pulldowns.
Key Points For The Overhead Position
Here are the basics in 34 seconds:
Why The Basics Matter
Particularly in today’s world, where poor posture is so common, most people develop abnormal shoulder movement without realizing it. The shoulder is a complicated joint, so even small variations in the way it moves can lead to decreased strength and increased risk of injury.
Arms Lined Up With The Ears
You want the arms lined up with your ears because that is the most stable position for a weight that is overhead. In this position, the force of the load is being transmitted directly down through the entire skeleton. If your arms are too far forward or too far back, the skeletal loading becomes uneven which causes stress.
No Excessive Shrugging
Excessive shrugging of the shoulders closes some of the narrow spaces in the joint. This makes it harder to line your arms up with your ears and it can cause pinching of the structures within the joint. Depending on what you are doing, we may allow some shrug, but if you notice that your shoulder is getting very close to your ear or that your neck and upper traps feel particularly tense it’s probably too much and may be the result of dysfunction.
Further Photos And Videos
If you are interested in more on the shoulder or on posture and positioning, check out these posts:
The Key To Overhead Work – Photos And Explanation For Overhead
Protraction, Retraction, And Other Movements Of The Scapula – Video Of Scapular Movements
How To Do A Seated Row – Photos And Explanation For This Great Postural Exercise