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3 Keys to Maximize Your Ability to Lift and Load Overhead in the Gym and with Everyday Tasks

Importance of Overhead Lifting

Welcome back to the blog! I hope you’ve found useful information here before. If this is your first time reading my material, welcome! Today.

I’m excited to discuss three key ways to optimize your ability to lift weight overhead. Not only will these tips help you lift more in the gym, but they’ll also improve your functional strength and muscle mass as you age. At RecoverRx Physical Therapy, my goal is for you to understand better how you move, both with and without weight, so let’s dive into the first key!

What Is Lifting Overhead?

Lifting overhead refers to any movement that involves pushing weight upward, above shoulder level. This could include exercises like dumbbell shoulder press, barbell shoulder lifts, or Olympic lifts like snatches. Mastering overhead strength not only helps in the gym but is crucial for daily tasks like putting groceries on a high shelf or lifting a suitcase into an overhead position.

Importance of Overhead Lifting

Overhead lifting is a powerful indicator of overall shoulder health, healthy shoulders, shoulder stability, core muscles, and strength. It requires excellent coordination between your entire body, including your upper body muscles, upper back muscles, and even your legs. Practicing and improving this compound movement is essential for long-term functional fitness and reducing the risk of injury.

Is Overhead Lifting Right for You?

Before jumping into overhead lifting, it’s essential to assess whether it’s the right move for you. If you have existing shoulder joints, chest muscles, rotator cuff muscles, or back issues, seek guidance from a physical therapy expert or movement specialist. Ensuring that your joints and connective tissues are prepared for this type of movement—through exercises like triceps extensions or shoulder mobility drills—will save you from injury risk down the road. Now, let’s look at the three key strategies for maximizing your overhead lifting ability.

3 Key Tips to Maximize Your Ability to Lift and Load Overhead

Three Essential Strategies to Enhance Your Overhead Lifting Potential. Key Techniques for Optimizing Your Ability to Lift and Load Heavier Loads Overhead.

1. How Well Do You Move Without Weight or Load?

One of the most critical factors in lifting overhead successfully is moving well without weight. Can you move smoothly and freely without any restrictions when you’re not holding heavy loads? If not, it is a sign that you need to improve your mobility and range of motion. Lifting heavier weight on top of limited movement is like trying to bench press resistance of 150 pounds when you can’t even stand up from a chair easily. You may get away with it for a while, but it’s a recipe for injury risk over time. A strength coach or physical therapist can help you assess and improve your overhead press variations before you load it up and ensure you’re using the correct form.

2. Identify Any Limitations and Address Them with Targeted Exercises

It’s vital to understand and address your limitations, whether they are related to overhead mobility, thoracic mobility, or shoulder muscle imbalances. You wouldn’t drive a car with a flat tire, and your body works the same way. Identifying issues early and tackling them through targeted exercises, like accessory exercises such as dumbbell presses or lateral raises, will not only improve your overhead weight lifting routine but also prevent future injuries. If you need help figuring out where to start, consult an athletic physical therapist or check out resources on our YouTube channel to learn more about your workout routine and exercise techniques.

3. Have a Plan with Progressive Load

3. Have a Plan with Progressive Load

A structured plan is essential for building strength training. Aim for a gradual increase in weight, time, or intensity, as outlined by the Principle of Progression. The rule of thumb is to keep increases within 10% or less per week to ensure your body has time to adapt without risk of injury. Incorporate deload weeks to manage rest time, focus on training volume, and always prioritize time under tension for maximum growth. Whether you’re following a CrossFit program or a traditional strength program, consistency and steady progression are key to long-term success in overhead lifting. Nearly 1 in 4 (23 percent) of people reported some weight lifting activity, and 16 percent said they exercised with weights regularly between one and six times per week. This shows just how common weightlifting is, making it even more crucial to follow a safe progression plan to avoid injury.

Conclusion

These three keys—improving your movement without load, identifying and addressing limitations, and following a progressive plan—are crucial for optimizing your overhead lifting performance. Whether you’re looking to improve shoulder press variations or bench press weight, ensuring adequate sleep and managing your training variables will help you build extra strength. Whether you’re aiming to hit a new personal record in the gym or maintain functional strength as you age, focusing on these areas will help you succeed in your training frequency and overall strength program.

Thanks for reading, and be sure to check back soon for more tips on achieving your fitness and functional goals!

Cheers,

Dr. Luke

FAQs

How Do You Do an Overhead Lift?

An overhead lift involves pressing weight from shoulder level to above your head using proper form and body alignment.

How Can I Improve My Overhead Lifting?

Improving overhead lifting involves increasing shoulder mobility, working on core stability and upper body strength, and following a structured training program.

How Much Should I Be Able to Lift Overhead?

This varies based on your training experience and body weight. A safe starting point is to aim for about half your body weight and progress from there using a gradual 10% weekly increase in weight.

author avatar
Luke Greenwell

AUTHORS

Dr. Luke Greenwell, Dr. Sarah Greenwell, Dr. David Bokermann, Dr. Katie Hillen, Penelope Reyes, B.A, M.S., and Dr. Megan Jensen are Performance Based Physical Therapists with extensive backgrounds in optimizing movement, performance, & recovery.

RecoverRx

We help Athletes and Active Adults Recover from Pain and Injury, Rebuild Functional Movement Patterns, and Redefine their Future Performance,  for a Return to the Sports and Activities they Love

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