The ULTIMATE Overhead Press Tutorial (feat. 2019 World's Strongest Man Martins Licis)

Do you need help with overhead press technique? This video explains everything you need to know about how to perfect this lift. 2019 World's Strongest Man @Martins Licis & Dr. Aaron Horschig share their favorite tips for pressing with great technique!
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[@SquatUniversity]

This is a #SquatUclub post! As soon as I upload a new video, "like" it and comment with the hashtag #SquatUclub ASAP. I'll pick amongst those who do so within 1 hour of the video going live and pick one winner to start working on whatever you need help with (squat technique, an achy hip, help with back pain during deadlifts, etc). You must be SUBSCRIBED to my KZbin channel for a chance to win. Turning on notifications by clicking the little bell next to the SUBSCRIBE button on my channel will make sure you can be first in line to win every time! I’ll reply under the winners comment - so make sure you keep up on your notifications!

[@DANIELTRAINER___1]

Please sub español🙏

[@davidf4163]

After years of watching thousands of fitness videos on KZbin I like this channel as one of the best out there! I have watched almost all the videos here and learned more in a shorter amount of time than almost anywhere else - excellent job Dr. Horschig and +1 subscriber!

[@peet3449]

3:54 is the car ok?

[@berner]

Leg drive always beats foot drive.

[@grahampeterson3293]

Overhead press is my weakest lift, none of them are strong, but this is my weakest. #SquatUclub

[@PipleZiple]

Its everyones weakest.

[@KamDaMan2007]

No it's actually one of my strongest moves I can strict ohp more then I can squat my leg muscles are underdeveloped for my age and I recently got Osgood schlatter

[@jnoe2963]

"2019 WSM" is still technically the current worlds strongest man lol give him the respect

[@SleepyMechanics]

He did

[@MultiNerve]

He literally said that in the beginning of the video. It was the FIRST THING he said

[@lmack6596]

I did this for the first time today. Had to find a lighter bar, as 20kg bar on its own was too heavy! 😅 But we all gotta start somewhere. 💪🤓🏋️‍♀️

[@JakeShaft85]

Gotten stronger?

[@Just_Me]

Something I've heard repeated several times in powerlifting circles is the importance of stacking the wrists over the elbows (i.e. stacked bones). I try to remember this, but it's a bit awkward for me and I find that unless I am really focused on it, my wrists are bent back somewhat when I press (even when using wrist wraps). It was interesting to see both Aaron and Martins press with their wrists bent back. Also, it sounded to me as though Martins was describing a push press "using leg drive" but demonstrated strict press with locked legs. I mention this because I'm not sure if I'm missing something between what I heard and what I saw from Martins.

[@Ze_Ninguem01]

Have you tried a suicide grip? It helps me a lot. Also checkout rippetoe's press video on the art of manliness channel, he gives some tips on wrist/hand placement that are worth trying out.

[@Brandon-bl8ko]

he utilizes a push press at heavier weights. since he is dealing with an injury hes using light weights and a more strict controlled movement until he heals up

[@spencergsmith]

Your wrists should be slightly bent back (extended) when pressing overhead. This allow your bones to stack properly, otherwise all the load will only be supported by your thumb joint, not your wrists, elbows, and shoulders. Chad Vaughn made a video about that a few months back.

[@tanthai3653]

Bulldog grip. Seriously, such an amazing little technique

[@mrbottomtext1401]

i wouldnt call this the ULTIMATE guide im kinda dissapointed, you havent gone in depth about grip width, staying tight, squeezing glutes and breathing timing.

[@Queenfisher444]

They covered all these things, you shouldn’t breath under a pressurised system, grip width doesn’t matter as long as you’re able to stack your wrists and elbows and squeezing glutes alone is not a useful queue, your entire core system needs to be engaged which is its own 30min video Tbh.

[@MoralesCorner]

Also SU was not demonstrating an OHP but it was looking more like a jerk

[@actcanine5277]

​@@Queenfisher444none of the point you saying is correct🤦

[@Queenfisher444]

@@actcanine5277your English speaking level isn’t high enough to make that judgement homie.

[@DiscoMouse]

@@actcanine5277 When someone makes a point, replying with “wrong” is just about the most useless thing you can do.

[@titussturgeon5453]

4:00 I hope the car is ok

[@TheApothecaryAus]

One of the best fitness youtube channels, love watching and learning from your videos. Many thanks Dr Horschig, cheers from South Australia!

[@SameerKhan-sd9sn]

Doctor, Please make a video on Warm-ups for Shoulders; to press overhead safely and teach us correct techniques please...

[@aidansalerno4895]

Martins has a video about that, but they're just his warm ups so you may need something different.

[@PooplexCanal]

Dr. Horschig already made such a video

[@Rheynez]

This channel has a lot of shoulder prep videos already :)

[@SleepyMechanics]

I like how romark is just sitting there 😂😂😂😂

[@nerdvananc]

"Yup." Love Martins every time he's on the channel xD

[@koopsjunta]

Martins is just so damned delightful :-)

[@tonycoyne9676]

The car started physical therapy and said it'll be back soon.

[@coupecruiser]

Thank you so much. I really needed this.

[@grasimhut]

6:19 „I work out“ „Cool“

[@mattc4266]

Legendary video bro

[@tacostwowheels4934]

Loving the content so far!

[@junoonbeatz]

Sir you're the best... Thanks for helping India win silver medal in Olympic weightlifting...

[@aegishjalmar]

thank you for amazing content. the best channel on youtube!

[@TeKNiQ50]

How wide apart should we position our hands? Great video and thanks for the wisdom.

[@bigdaddytrips6197]

Im 44 , I was getting up to a 205 strick ohp up until i got injured. Haven't ohp in 3 months . Shoulder is better now thinking of starting it up again

[@antoniocenteno1483]

Martins is doing it wrong, not his technique that is perfect. But he eats oranges, what you want is TOFFEE Doughnouts

[@andrekershaw6244]

Watch any instructional with Martins, and you’ll see him approaching an empty barbell with the same deliberate technique and focus as he brings to the heavy weights.

[@firmans12]

Ohp is my favorite press movement instead of bench press. But I see why people dont like it bcs its not that easy to progress unlike bench press you can add weight easily and its use much less weight on the bar than bench press And fot push press its actually not that easy you have to learn the technique and timing of the leg drive and press is the challenging part

[@antoniocenteno1483]

And the injury rate man, my back is a bit fucked up lately due to OHP

[@Noah-hq5rs]

@@antoniocenteno1483 Overarching maybe?

[@tjravend]

@@antoniocenteno1483 bench has a much higher injury rate to be fair. Ohp is a very safe lift with good form.

[@davecom3]

Bench also isn't really a compound lift. OHP is far better for overall physical development. Bench is by no means a good indicator of strength compared to the OHP, deadlift, and squat.

[@Koky91]

I feel sorry for the car that hit this big guy 🥴

[@RedheadTraining]

What about hand placement/width ? I find I'm stronger when my hands are about shoulder width apart, but when a grind happens, it's easier to push through with a slightly wider grip. And what about glutes ? Should you be aiming for a PPT to kill that overarching or is contracting the glutes in neutral position enough ?

[@CankleCankle]

I started bracing as if I were getting ready to squat when pressing. If you create that tension throughout the body you will feel it from your toes to your fingers.

[@ExcellentChoice1996]

And from all animes, its samurai champloo, man what an atmosphere that anime had! Oh wait its squat university, thanks for the tips Aaron and Martins love this collaboration

[@Dat1Pinoyboii]

Love your videos! Could you do a video on ideal squat technique for people with long legs (long femurs) and short torso.

[@jbjb4411]

Hi doc what breathing technique is Martin's using

[@nerdvananc]

Not to be disloyal, but Starting Strength has a great primer on all the fundamental lifts and their OH Press video is pretty awesome for anyone wanting to get started with it. :)

[@morholtify]

When pressing overhead, how should you "torque" your shoulders? In the overhead position, at lockout, I can either rotate my shoulders externally (which seems to engage the lats more) OR apply an inwardly torque. I hope you understand my question. What is your recommendation? Thanks for a great channel!

[@Beast_Performance]

So you are with Haff Thor Bjornson 🤔

[@joshsmith9058]

2018

[@michaelthomae8749]

Are you Jackson from Bloodsport ?

[@robo-man8638]

Generic "first" comment. Hey Doc! Hope all is well! Can't wait to finish this and apply it at the gym 👌

[@SquatUniversity]

Thank you! Hope this can help!

[@npxmnpxm]

Gee, I hope the car is okay.

[@andrijajokovic467]

3:52 is the car okay?

[@mohraak13]

#SquatUclub Unfortunatelly my ceiling isn‘t higg enough for standing OHP. Any chance you could do a video for the sitting barbell OHP? Back free or on elevated bench? Barbell to touch shoulder or not? Etc. Thx

[@metalrocks999]

Go outside

[@Joncka]

Have you tried Z press? That might be an alternative, I'm guessing there are tons of tutorials on here about that.

[@datragicprince]

I have this same problem now that I'm working out in my basement instead of a gym. Apartment living means you can't lift outside either. Seated barbell press is very uncomfortable on the lower back...

[@mohraak13]

@@metalrocks999 Home gmy in the basement. Going out is not an option.

[@mohraak13]

@@Joncka have tried it. might go back to it one day. But for now i was interested in the seated barbell Ohp technique.

[@2000grover]

Thanks!!! My OHP needed help & this is perfect!! 💪 #squatuclub

[@eddie2010]

'Two weeks ago I got hit by a car' - is the car alright?

[@CJHan]

Got painful pinching on the top of my left shoulder "bone", not sure if it's a rotator cuff injury or shoulder impingement. Doesn't always hurt for overhead press, but hurts a decent amount when I try to dead hang from a bar or when I fully extend my lats/shoulders in pulldowns.

[@Brownricebandit]

you need to rest and ice it. If it doesn't get better after a few weeks you NEED to go to a doctor. I had a similar issue and the doctor made me rest for 3 months lol

[@Croatlik]

It helps to shrug the shoulders at the same time as lifting to avoid impingement. Check Starting Strength on the Press.

[@DanteLikesRock]

What about shoulder impingement? I've heard this exercise is TERRIBLE for the shoulder joint.

[@patrickjulius7352]

same. if all your mobility, genetics, and scapular mechanics aren't JUST right, you're banging the hell out of your tendons. Just not much space between the acromium and humerus. OHP closes it even more, risking the health of those tendons.

[@09thespecialone]

@@patrickjulius7352 Not at all. Up until 1972, the Press, clean and press, was THE strength exercise. The ultimate test of strength. Back then, shoulder injuries were very rare. Almost non existent. Frequent shoulder injuries become a thing since the shift from the Press to the bench press as the popular upper body lift by gym goers. The bench press is the problem. The bench press is not good for shoulders.

[@patrickjulius7352]

@@09thespecialone less people in general lifted weights back then and the ones who ascended to the top were the ones who could not only lift heavy weight but lift heavy without getting hurt. I don't think observing the injury rate of relatively few yet very talented weightlifters in the 60s is a good way to determine what the healthiest lifts are for the general population of average lifters with average genetics/mobility. I agree that bench press has its problems, but most of them can be mitigated with intelligent programming (more pull than push, equal push with scapulae moving freely like push up and landmine variations), lower risk forms (dumbbell, neutral grip bar, floor press, narrower grip), loading (not maxing all the time), etc. whereas the OHP is a pretty technical lift that, if things aren't all in their right place, the long-term risk on lower back and shoulders is not worth the relatively lower reward (since you cannot load OHP as high, the muscle building potential is lower). personally, all my upper body pressing comes from floor press variations, landmine press variations, and weighted push up variations. I'm pleased with the progress.

[@juanjoromero2730]

Isnt the wrists supposed to be aligned with the arms? I am very confused about that because in fact its very difficult for me to align them while pressing and I thought I was doing something wrong. But in this vídeo I see they press with the wrist very unalligned and maybe that is okay

[@dlear85]

Drink everytime he says "have some fun"

[@spencergsmith]

I know you've said to not shrug the barbell overhead when snatching, but when pressing overhead, due to the narrower grip, should you still not shrug? If so, how can you avoid impingement without shrugging the traps to clear more space for the humerus?

[@ricardosavagestrike]

OMG I was watching this video pondering the question "how do they jerk more weight onto their shoulders?" and it turned out they start it from a higher hack 🤦🤦🤦🤦🤦🤣

[@markus4479]

#squatuclub Thx for content - just used some helpful content from you today 💪🏻

[@lukesutton7488]

Am I the only one that would enjoy a "My Life" video by Aaron?

[@amrendrabahubali4618]

Yes

[@tamersaid7887]

thx

[@joelandersonphoto]

Is the car ok?

[@peterbauer9920]

Try strict pressing

[@akul_cicajlkrb]

Is the car okay?

[@Cuzjudd]

How useful is this technique for hypertophy?

[@samscil]

Lol in the 5sec😂😂😂... Yep

[@doravraham2398]

i can't put the bar on my collarbone. my forearms length won't allow this. must be under chin then

[@CrazyLocoInsane1]

I too can’t start the bar that low I have to have the bar around chin level too. Could be my flexibility but my wrist start to bend and I can’t them straight unless I start with the bar higher. I think it’s just depends on peoples body types. I’m at 225x5 right now so it seems to be just fine.

[@doravraham2398]

@@CrazyLocoInsane1 yes in starting strength it is mentioned that u can put it just under chin if u are tall putting it lower fcks up ur technique

[@TiberiusStorm]

Martins says he got hit by a car on his bike and they laugh?!

[@sylvan47070]

When wreck it ralph goes live action....

[@Nino-ic7ib]

Bet that car had a mad dent after hitting this beast

[@madmuso5]

Condolences to the cars owner.

[@umer1234100]

#squatUclub

[@yadvendrasingh7810]

I hope the car's doing fine....after it hit our stromgman🙏

[@joehudson9066]

His hands a huge

[@stuartwenger5141]

I wander how the car that ran into him is holding up...probably totaled

[@deavman]

Martins was hit by a car while on his bicycle..Yeah.., but was the car totalled?

[@YamanoRyuu]

MARTINS LIKES ANIME :D

[@onthejob9153]

I hope the car is OK😮

[@blackrhino44]

You can’t call it the ULTIMATE tutorial when you didn’t even cover grip, breathing, hip and glute activation. Be honest, this is a half baked tutorial.

[@DopeForJesus]

This is true. To call it a tutorial is even a stretch. Very lacking video compared to other content on this channel, which is usually pretty good.

[@bigdaddytrips6197]

5:55 thats not an ohp 😂 👎

[@nicolasgomez-acero9167]

I hope the car is okay

[@haarishprashanth3879]

you got hit by a car..... what happened to the car? hope its ok

[@TheKotfu]

What anime???

[@kiakri]

#SquatUclub

[@lalithrockz]

Ah cultured i see

[@DANIELTRAINER___1]

Please sub Español 🙏

[@bryanfong1023]

Martin looking good, more like he hit a car while riding a bike.

[@Everth97]

Daga otoko da

[@jass9571]

The poor car...I hope its ok

[@schonsense]

YUP

[@leonidas6452]

Yo

[@umer1234100]

#squatuclub

[@Embrace_Greatness1]

#Squatu

[@rosema7909]

Don’t ride a bicycle on a road. Roads are for cars. People hit get hit all the time and never understand that v they are too slow to be sharing a road with cars.

[@Anonymous-w9m]

Who's that tiny man sitting?

[@chriszardis]

Is the car okay?

[@jjschultzmd]

#squatuclub

[@Beanface14]

#SquatUclub

[@linsimon4075]

#SquatUclub

[@antte7782]

#SquatUclub