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A Progression for Teaching the Overhead Lifts

BASIC STRENGTH AND CONDItioning programs emphasize multi-jointed exercises that exercise a relatively large amount of muscle mass. This is true regardless of what part of the body is being trained. In terms of training the upper body, the bench press or one of its variations, such as the incline press, dumbbell press, or decline press, is often used. However the bench press is not the only core lift that can be used to develop upper body strength. Overhead lifts are sometimes underutilized as core exercises to develop upper body strength and overall explosiveness at the high school level of athletics. The overhead lifts discussed for the purpose of this article will be the overhead (military) press, the push press, and the split jerk. The purpose of this article is to present a progression for instructing young athletes how to perform the overhead lifts. Many high school strength and conditioning programs can benefit from such a teaching progression in that high school weight training instructors may be able to more safely and effectively teach students the proper methods of overhead lifting.