Galveston’s CrossFit Tidal Wave Coach Shaun McCrary goes over some common structural problems seen when pressing. http://www.youtube.com/watch?v=CWped3udXZ4 Overhead Press Setup. Put the bar on your front shoulders by taking it out of the uprights of your power rack or by Powercleaning the weight on every set.
- Foot Stance. Don’t put your heels together (that’s a Military Press) but shoulder-width apart. This will increase stability and thus strength.
- Grip Width. About shoulder-width apart. The larger your build, the wider your grip. Hands should never touch your shoulders.
- Gripping the Bar. Grip is same as for the Bench Press. Bar close to your wrist, in the base of your palm. Not close to your fingers.
- Chest Up. Make a big chest & lift it up. Makes it easier to use your back muscles & shortens the distance the bar has to travel.
- Elbows Forward. Elbows in front of the barbell when looking from the side. Not upper-arms parallel with the floor, it’s not a Front Squat.
- Look Forward. Looking up is bad for your neck. Look forward, fix a point on the wall before you.
- Squeeze Your Glutes. Makes it impossible to arch your lower back, thus increasing safety. Squeeze your glutes hard.