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Modifying Traditional Barbell Lifts for Overhead Athletes
Training Michael Sirani Training Michael Sirani

Modifying Traditional Barbell Lifts for Overhead Athletes

No one has ever gotten weaker from bench pressing, barbell overhead pressing, or back squatting. But many have been injured and have experienced setbacks from incorrectly performing or programming these lifts. When training with these exercises, an injury is most likely to occur for at least one of these four reasons:

  • Incorrect Technique
  • Poor Mobility
  • Too Much Volume in the Gym (Too many sets & reps)
  • Too Much Volume from Activities Outside of the Gym

The goal of this article is to educate you on why the overhead athlete is more susceptible to encounter injury from bench pressing, barbell overhead pressing, and back squatting. Once you understand the reasoning for avoiding these exercises, we’ll cover three exercises you should be performing instead that’ll allow you train similar muscles, while keeping your joints in safer positions.

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Self-Assessments: Standing Shoulder Flexion
Training Michael Sirani Training Michael Sirani

Self-Assessments: Standing Shoulder Flexion

Learning how to perform self-assessments is a simple way to determine which exercises you’ll get the most benefit from and which exercises may be too risky. The assessment below is an easy way for you to check if your shoulders are ready to handle performing two of the most commonly utilized exercises on a weekly basis: the pull-up and the overhead press.

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