We just entered a 2 rep push press cycle. This push press is a fairly straightforward two-part movement – the lift combines a short aggressive dip with an overhead drive. For those with shoulder mobility issues, increasing the weight of your push press this cycle without addressing any underlying shoulder mobility issues you may have will put you at risk for lower back injury during the course of this cycle. Here is a quick video about the broken overhead position – this is what we are trying to AVOID at all costs during this cycle. When there is a lack of shoulder and thoracic spine mobility, the body will compensate by hyper extending in the low back when weight is pushed overhead. This puts excessive pressure on the the low back. Adding weight to your push press by putting your low back at risk is not an intelligent or safe way to get stronger during this cycle.
If you know that overhead mobility is a limitation for you, I would recommend approaching this cycle with the goal of improving your overhead mobility and stability before adding weight. I know this doesn’t sound cool or exciting at all, but this approach will help in the long term:
-You will avoid injury
-You will strengthen your core
-You will improve your mobility, which will eventually allow you to move weight more smoothly and fluidly
Below is an archive of different drills and exercises that you should be hitting throughout the course of this cycle. Many of these drills will be programmed into classes and warm ups, but strive to hit each of the exercises/ drills below at least 2 times a week during this cycle – each time you come into the gym hit 1 or 2 of these movements before and/ or after a workout. Your shoulders, and your low back will thank you.
Wall Slides
Crossover Symmetry Shoulder Warm Up
Keg Drill
Banded Pull Aparts
Scap Push Ups
Check out this similar article with more great shoulder strength tips!