It’s official. I’m moving back to Upstate New York and will be opening Capital District Sport and Fitness this spring. Creating CDSF has been many years in the works and is something I’ve envisioned since I first stepped into the weight room as a skinny high school freshman back in 2004. I truly believe the gym is one of the most powerful environments there is to promote change. What I used to think of as a place that exists solely to improve your aesthetics and strength now means much more to me.
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.
With the New Year often comes self-reflection. What did I do last year? What did I accomplish? And what do I want to do now? After this reflection and pondering the New Year, many will decide that this is going to be the year to get in shape.
Then you pause and think to yourself: I started a workout plan last year and then stopped, and I was so dialed in to my diet for a month and then fell off.
These things are very common. Life gets crazy. You have work, family, friends, a social life, school, and maybe even a partner and kids. Instead of going back to the same old routine you struggled to maintain last year, consider reflecting on why you struggled to reach your goals last year and discover what you need to change in order to set yourself up for a healthy and consistent 2017.