Arching spine during overhead press

[Bobbi]

Hi, Cathe and crowd!

I have a very strong tendency to arch my back when doing heavier overhead presses. Since I could use some bulk in my shoulders (they are very small muscled) I really think overhead presses are necessary. I have avoided them for awhile but really am trying to lay down some muscle so I am trying to master them. I consistently arch when the work gets tough. I tighten my ab muscles and end up holding my breath and then let go to breath and there goes my spine. This is driving me nuts. Any tips on going heavy and keeping form perfect?
Bobbi
http://www.handykult.de/plaudersmilies.de/chicken.gif Chicks rule!
http://www.handykult.de/plaudersmilies.de/nosmile/peacesign.gif
http://www.handykult.de/plaudersmilies.de/person/smilejap.gif

 

[lesliew]

I do what is called the Lotte Berk tuck when I lift overhead. You tuck in your butt and pull in your stomach muscles, it's almost like doing standing bridge work. This really protects my back and keeps it from arching. I have a disc problem so I have to be really careful when lifting overhead.

 

[Carol_is_fit]

The only thing I've ever heard about doing overhead presses is to keep the core muscles tight, to prevent your back from arching, Bobbi. I wish I knew something else to tell you! But, if you're already doing that, maybe it's just not time yet to go heavier? I don't know ... I do know that you should keep breathing throughout, so maybe just back off on the weight a bit and give yourself time to work up to it. I know I can't go as heavy on overhead presses as I can on other things. Hope this helps!!

Carol

 

[Bobbi]

If I widen my stance and bend my knees, it helps but I have yet to feel comfortable and form perfect with overhead presses and it's a really weird way to overhead press! I usually do substitute side, lateral and rear raises but I want to get some muscles going. I think I'll just lighten up. Although heavy for me is nothing near what Cathe picks up but I am not muscular, boo hoo hoo!
Bobbi
http://www.handykult.de/plaudersmilies.de/chicken.gif Chicks rule!
http://www.handykult.de/plaudersmilies.de/nosmile/peacesign.gif
http://www.handykult.de/plaudersmilies.de/person/smilejap.gif

 

[hounddogs]

How about seated, or one arm at a time? A smaller range of motion might make it easier to work your way into a new weight. The overhead load really taxes the back, so please be careful!--Ann

 

[Bobbi]

Ooh, Ann, excellent suggestions! Alternating is easier and seated is more stable. I will be careful. Safety first! I was remembering a few years ago when my husband came up behind me and admired my shoulders and arms which were looking good. It was really a chore to get those muscles but I loved em. He did say I have " a Cathe butt" recently so I am getting some results! Buns of steel! Thanks for all the suggestions, ladies! I love emphasizing strength and still have Slow Heavy and the Power Series to get to and if memory serves there's seated overhead in PS? I adore PUB and PLB, just had a great week of CTX and can't wait for the BB's next week! Life is good!
Bobbi
http://www.handykult.de/plaudersmilies.de/chicken.gif Chicks rule!
http://www.handykult.de/plaudersmilies.de/nosmile/peacesign.gif
http://www.handykult.de/plaudersmilies.de/person/smilejap.gif

 

[quiltgirl]

I do my heavy shoulder presses seated on my stability ball because I have a tendency to arch my back too.

 

[kathryn]

>How about seated, or one arm at a time? A smaller range of
>motion might make it easier to work your way into a new
>weight. The overhead load really taxes the back, so please be
>careful!--Ann

I was also going to suggest one arm at a time, as well as using dumbbells. Also, you can preexhaust the shoulders by doing some lateral raises right before doing the overhead presses. Also, try changing your hand position when using the dumbbells (palms facing in or at about 45 degrees to the front), which can change the way the exercise feels. Using dumbbells also allows you to raise the weight directly over the shoulder, rather than a little bit forward (with bar to front) or a little bit back (with bar to rear of head, which I would NOT recommend ever doing because it puts the shoulder in extreme external rotation).

I've also done these with dumbbells while seated on the floor in front of my stability ball, which I push back against for support (while still holding the core strong).

 

[Bobbi]

I am going to try all of this! I am particularly archy with the barbell so maybe I will just use dumbbells and try alternating raises with heavier weights. I like the idea of pre-exhausting too. I finally have a stabilty ball that isn't punctured so I'll incorporate that too. Guiltgirl, do you find yourself more stable on the ball than on a mini step?

I would never have thought to use the ball to push back into for support! But that ould make it virtually impossible to arch. What do you think of natural breathing as opposed to breathing out on the exertion? I have found if I can get a rhytym going I can refrain from holding my breath. It's like the a sort of forceful yogic breathing I learned from a yoga tape but I have a hard time maintaining it with heavy weight.
Bobbi
http://www.handykult.de/plaudersmilies.de/chicken.gif Chicks rule!
http://www.handykult.de/plaudersmilies.de/nosmile/peacesign.gif
http://www.handykult.de/plaudersmilies.de/person/smilejap.gif

 

[quiltgirl]

Hi Bobbi, my stability ball isn't fully inflated so I don't move around while I'm on it. I'm still trying to get used to using it. I thought I might still engage my core by using it instead of the high step. I like the idea of pre-exhausting too. I am also trying to work on my shoulder strength. I am using weight that is so much lighter than Cathe on that particular body part. I like your name. I have a niece named Bobbi.

 

[kathryn]

Another thing you can try: I was just thinking about how people in weight lifting contests hoist a bar overhead. They stand in almost a mini lunge position (like Cathe suggests in PH that you put one foot back or forward for support, but with feet a bit farther apart, and a slight bend in the front knee. Then engage your core, and the foot stance will help you be more stable.

 

[kathryn]

What do you think of natural breathing as opposed to
>breathing out on the exertion? I have found if I can get a
>rhytym going I can refrain from holding my breath. It's like
>the a sort of forceful yogic breathing I learned from a yoga
>tape but I have a hard time maintaining it with heavy weight.
>


As long as you don't hold your breath, I think almost any breathing pattern is good, as long as you DO breath. Though I still think that breathing out a bit harder at that "sticking point" of a move helps with getting the weight moving. Also, there are certain moves where it's a good idea to hold your breath for a short time to help with stabilization, like when you are starting to push up from the bottom of a squat. Or maybe when you are starting to push up a bar into a military press position.

 

[trevor]

Hi Bobbi!
Keep your back against the board as much as possible. I don't think a little arch will hurt you too much though. I tend to arch a bit myself.
Just breathe naturally when you lift. Most trainers will tell you that because the important thing is to just be breathing and not holding your breath. Holding your breath can result in internal organ damage as well as spikes in blood pressure.
Good luck!!
Trevor

 

[Bobbi]

Thanks for all the suggestions everyone. My head is swimming with ideas and I can't wait to try them out! I am going to focus on engaging my abs without holding my breath, shoulders up, back and down as the basis for all the work.
http://www.handykult.de/plaudersmilies.de/user.gif Bobbi

 

[babybird]

Another soultion is wearing a weight lifting belt. I had arching back problem whenever I go heavy. I am now wearing a wide soft belt and have not have back problem since. You can check this out at any sporting good stores. Good luck.

 

[roe]

Actually, I do not recommend the belt. The belt only serves to weaken the deep abdominal muscles which are critical stabilizers for free weight lifting. Instead, work the core at least 3x per week with exercies like prone planks, bridges, stability ball pikes (or the bent knee version Cathe does prior to the pikes in PUB), as well as exercises that target the obliques. Include both side flexion and rotation and vary between the stability ball and floor. All of the oblique exercises Cathe does in the intensity series are terrific for the obliques, as well as the entire core. But it's the internal/exteral obliques and transverse that contribute to both trunk and rib cage stabilization, so if you have to choose between traditional crunches and obliques - go with obliques (since the rectus is involved anyway).

That all said, my core is very strong and I also tend to arch a little on heavy overhead presses, especially with a barbell. If the one leg behind stance still has you in a bit of low back hyperextension, lighten the weight and really concentrate on full elbow extension at the top (most will fall short of elbows straight but unlocked when the weight is too heavy).

-Roe