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Modifying Traditional Barbell Lifts for Overhead Athletes

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.

How to Safely Incorporate Pull-Ups Into Your Training

How to Safely Incorporate Pull-Ups Into Your Training

When asked why pull-ups are a part of your training program, you’ll likely respond with one of four answers:

1. To improve your upper body strength

2. To increase the size and improve the appearance of your upper back

3. You were told to do them

4. They’re your favorite activity

The pull-up is a staple in almost everyone’s strength and conditioning program, and rightfully so; pull-ups are one of the best ways to train your lats. Your lats are very strong and powerful extenders, adductors, and internal rotators of your shoulder.