Improve Overhead Form with the Exercise of the Week
Fix your Press with Scapular Slides
Even when performing the tall kneeling KB press some athletes will have trouble locking out the weight overhead without pressing it forward. In order to teach proper overhead mechanics the Floor Slide is a great drill for athlete to perform. This will teach the athlete to lockout with the arms directly in the center line of the body.
The athletes should set up lying on their back with their arms overhead. The athlete should make an attempt to to keep their head, upper back, butt, wrist, hand, and elbows on the floor at all times. Some athletes who have tight pecs or shoulder mobility issues may not be able to get their wrists on the floor initially, but over time they will get better. The athlete should actively pull the shoulder blades down and back and move their arms as if they were performing a pull up or lat pull down. Try to keep the wrist in alignment with the elbows when performing the movement. The athlete can also perform the movement on the wall as well once the floor pattern is mastered.
Here are a few different variations you can utilize of the scapular slide in order to teach proper overhead mechanics. These exercises will help improve low trap function(which is very important for stabilizing the shoulder and preventing injuries) and dynamically stretching the pecs(which can cause faulty movements patterns when overhead pressing) and improving technique for overhead lifting.