Download presentation slides from Capital District Sport and Fitness’ Inaugural Sports Performance Open House featuring Samantha Sirani, Samantha Arnold, Dan Jones, & Mike Sirani.
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.
Box jumps are a great way to train lower body power. Even though there is an extensive number of variations of this exercise it is usually seen early in an exercise program because it can easily be regressed, and teaches good landing mechanics and force absorption. Both of which will keep you healthy while on the field or in the gym.
Unfortunately, many of us are not able to achieve all of the benefits of the box jump because of a lack of proper technique. Often times this is due to three reasons: