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![Locked Out: OHP:LOCK OUT
Full ROM
Limited ROM
Vertical
-Incline
Torso
Elevated
Torso
Depressed
Scapula
Scapula
Un-SHRUGGeD SHRUGGeD
[STRICT OHP: BACK VIEW LOCK-OUT๐] . For the longest time, we were told to keep our shoulders down and back or to put them in our back pockets. This was thought to promote "scapular stability". And while that is great for the bench press, pull up, or row, it's not a good cue for overhead movements.๐๏ธโโ๏ธ . The goal with overhead exercises is scapular mobility, and most notably, upward rotation. The shoulder blade should move up and around the ribcage as you press overhead. This is a big component of having full shoulder girdle ROM. . If you keep them down and back, you create a smaller space for your rotator cuff tendons to pass through and increase risk of impingememt.๐ฃ You may also end up compensating and leaning into the low back to balance the weight overhead, which could lead to irritation there. Instead, take a look at these instructions from my good friend @fitness_iq on how to properly overhead press and save yourself some pain.โคต๏ธโคต๏ธโคต๏ธ . For the strict over-head press lock-out๐ keep the glutes flexed, core engaged, aka stacked joints, and once you have locked out your elbows and the bar is over your mid-foot finish the movement by shrugging the load towards the ceiling. This way you're going through that full range of motionโ
and getting full scapular upward rotation by utilizing those upper back muscles to your advantage. . There can also be mobility restrictions such as lack of shoulder joint mobility- tight lats that can effect if you're able to go through FULL ROM of the movement, and at that point you would have to address those issues in order to get FULL ROM. [later topic] . Make sure to tag a friend and leave a comment below! ๐ฏโค๏ธ๐๐ฝ . MyodetoxOrlando FitnessIQ Myodetox](https://pics.ballmemes.com/ohp-lock-out-full-rom-limited-rom-vertical-incline-torso-elevated-23284564.png)
![Locked Out: un-LockeD LOCKED
NO Lift
GOOD Lift
In powerlifting
In Powerlifting
Scapula
Scapula
Protracted
Retracted
P Collapsin
Pigeo
Chest
Chest
@fitness_iq๐ช . โ
[DEADLIFT LOCKOUT ๐]โ . Shoulder Positioning at the top Regardless of deadlift styleโ๏ธ . You should be finishing the movement in an erect position with shoulders back and pigeon chest [ t-spine extension ] especially if you're a competitive powerlifter to leave it out the question if it was a good or bad lift. . Avoid "SOFT SHOULDERS"! This is typically when your hips are fully locked out [ NOT hyperextended ] but your scapula is protracted, rolling your shoulders forward out in front of you which can cause your chest to collapse and potentially lose balance from the load pulling you forward. . Instead, when locking out the movement make sure to retract your scapula, bringing them shoulders back and finish in an erect- neutral position with "pigeon chest" for a good lift at a meet, but also just an OVERALL stronger and safer finishing execution of movement. . Hope this is helpful to some of you out here. If you're liking the recent content make sure to like, comment, and tag a friend. Love y'all. ๐ฏโค๏ธ๐๐ฝ](https://pics.ballmemes.com/un-locked-locked-no-lift-good-lift-in-powerlifting-in-powerlifting-18727911.png)
