arching back during standing shoulder press

[cheeky_chops]

hiya, i know arching is very bad for your back and begins to move the isolation away from the shoulder. I dont want to sit or use a inclinded bench, so what exercises can you suggest to strenghten my back/abs/core to stop this?

I do a fair few core exercises like planks/pressups/situps/burpees jumps/superman with bodyweight atm

cheers

[didelydoo]

Deadlift and Squat are probably the two main core & stabilizer excercises. If you're arching on the strict OH press try lowering the weight and working on form. However, as the weight goes up you're going to get arching to some degree or another. Arching isn't always a bad thing, providing it's not too extreme(I arch in my OH press, Bench and DL- on purpose though)

You could also try a belt, these tend to keep you straight.

Ben


Forgot to mention, standing OH press isn't an isolation excercise so you'll be using other muscles to stabilise.

Edited by didelydoo on Tuesday 9th March 12:41

[E21_Ross]

cheeky_chops said:

hiya, i know arching is very bad for your back and begins to move the isolation away from the shoulder. I dont want to sit or use a inclinded bench, so what exercises can you suggest to strenghten my back/abs/core to stop this?

I do a fair few core exercises like planks/pressups/situps/burpees jumps/superman with bodyweight atm

cheers

sit ups are inherently quite bad for you back (they create a lot of loading on the lumbar region). for training spinal muscles a very, very good one is this:

go on all fours, keeping a straight back, lift one leg behind you (obviously...!) and raise the opposite arm in front of you (i.e. raise left leg and right arm). do it slowly and controlled. repeat on both sides. this is brilliant exercise which challenges the muscles but creates minimal stress on spinal joints. if you want any more, PM me.

[ewenm]

My coach recommends the McGill exercises for good core strength and stability work (includes the suggestion above). Also, why not drop the weight to the level where you aren't arching your back, then add a little more and concentrate on your form?

[E21_Ross]

ewenm said:

My coach recommends the McGill exercises for good core strength and stability work (includes the suggestion above). Also, why not drop the weight to the level where you aren't arching your back, then add a little more and concentrate on your form?

yep, the exercises i was going to recommend are from stuart mcgill. he has done some fantastic research. a lot of which i have to read

[didelydoo]

I'm still a believer that squats and deadlifts are by far the best route for a solid core- particularly if you intend to be training for strength.

Yet to see a powerlifter/strongman with a weak core....

[bales]

I think a degree of arching is always going to happen when you lift any significant weight in overhead lifts due to the much smaller musculature that controls that area in relation to your shoulders and back which are doing the lions share of the work.

I personally think you will be able to feel it in discomfort before it starts to do any damage, which is why I would stick with doing it as a free weight rather than a seated shoulder press as it strengthens the very muscles we are talking about. Just start light and work up is the best way!

[cheeky_chops]

cheers guys - deadlifts and squats with larger weights are ones i tend to avoid due to a dodgy knee and the risk of back injury. I did have a session organised with a trainer to ensure my technique was A1 at the gym but couldnt make it so must rebook

I do quite a few off the Mcgill list so thats good, though are bodyweight exercises ever going to increase the strength to stop the arching on even 2 x 12kg db?? Hmm... I do find the cores have helped on simple things in life like swimming, pushing doors open (big ones ) and rolling over in bed LOL!!!!

[Halb]

As you know arching your back turns it into an Olympic Press. So drop yor weight and squeeze your glutes

This is how to do the overhead press
http://stronglifts.com/how-to-overhead-press-with-...
page on how not to hurt lower back doing OP
http://stronglifts.com/how-you-can-avoid-lower-bac...

How to help activate glures
http://stronglifts.com/how-to-optimize-posterior-c...

[didelydoo]

cheeky_chops said:

cheers guys - deadlifts and squats with larger weights are ones i tend to avoid due to a dodgy knee and the risk of back injury. I did have a session organised with a trainer to ensure my technique was A1 at the gym but couldnt make it so must rebook

I do quite a few off the Mcgill list so thats good, though are bodyweight exercises ever going to increase the strength to stop the arching on even 2 x 12kg db?? Hmm... I do find the cores have helped on simple things in life like swimming, pushing doors open (big ones ) and rolling over in bed LOL!!!!

You won't injure your back if your sensible; also, re the dodgy knee, chances are training will help that. Body weight exercises can only do so much- like you said, lying on all fours and putting your leg/arm up ain't going to bang up your OH pres. OH pres will improve your OH press.

[ewenm]

All depends what you're trying to achieve really.

[smckeown]

I've hurt my back twice during squatting.

First bit of advise is to ensure your hamstrings are nice and loose. I stretch them loads and perform ball bum raise things to work them before I squat.

Then there's getting the form correct. There are plenty of guides on the net. The key aspects from me are:

1 - push chest out big time
2 - suck stomach in
3 - push through your heals, ensure you can lift your toes to ensure you are actually resting on your heals
4 - Don't lift too much too quick.
5 - Head straight ahead, not looking down or up

So far the above has worked wonders.

Sean