I would like to present an exercise series which is commonly done but often incorrectly. The exercise series is the Overhead Press/Jerk group of exercises. As the name implies these exercises involve pressing or jerking a weight(s) over head. The exercises can be done from a standing or seated position. They can be performed with barbells, dumbbells, bands, cables, medicine balls or basically any object which provides resistance for the user. They can be done in a slower and deliberate manner (press) or in a more dynamic or explosive movement (jerk). Either way these exercises are very good for developing overall general upper body strength.
The pressing movements are performed without engaging the lower body (i.e. the lower body remains stationary) while the jerks involve both the upper and lower body (i.e. the lower body is actively involved in propelling the weight upward). The movements should be performed with the exerciser’s elbows underneath the hands and not, as is commonly done, with the elbows well away from the centreline. When the lifter performs these exercises with their elbows away from the sides of his or her body the shoulder joint is in a destabilized position which can, and regularly does, result in injury to the joint. Additionally, because of the mechanical disadvantage of the elbows away from the body position, the lifter’s performance is compromised.
Seated Press - 1
Seated Press - 2
Seated Press - 3
Finish Jerk and Press