October: Overhead Exercise

By Cameron Horsfall, MS, CSCS

Overhead exercises are a staple in any well-structured exercise program. Axial skeleton loading (spine and trunk) is important in maintaining bone mineral density as we age. When we consider loading the axial skeleton, we want to make sure that specific actions are taken into consideration when exercising. Standing Over Head Press (OH Press) with a barbell is a great option for those that have good core stability and OH mobility.

When we use the standing OH press, core engagement is a crucial element to stabilize the body through the movement. With a poorly stabilized core, this exercise will be harder on the upper body muscles as they will be attempting to compensate for an unstable core. If this is an exercise that seems daunting, it is very easily scaled to a less skilled movement. The biggest change would be to do this seated as it takes away the extended lower body. Another alternative is to use dumbbells instead of a barbell.

When considering adding this movement into your routine, go through this process to assess if this movement will work.

• Create and use a stable core when loaded over-head.
• Able to create a firm base of support with legs and trunk.
• Able to reach a full range of motion while pressing over head at lighter loads.

Speak to a MoveWell employee if you need some advice on over-head press!