Description
Vertical thrust to develop shoulders and core stability.
01 · Setup
Set up the movement
- Feet stable, core braced, pelvis neutral.
- Chest high, shoulders low at the start.
- Wrists aligned and elbows under control.
- Keep the same range of motion on the right and left.
02 · Execution
Perform the rep
- Lower slowly to the controlled range of motion.
- Keep the forearms stable and the elbows oriented under the load.
- Push vertically without arching your lower back.
Technique cue
Push overhead with locked torso.
Common mistakes- excessive lumbar arch
- elbows that open too much
- descent too fast
- hard lock at the top
Safety notes
Risks of poor execution
- When pushed above the head, an uncontrolled load can fall on the head, neck or shoulder.
- Excessive arching under heavy load can damage lumbar and intervertebral discs.
- Technical blocking near failure without safety increases the risk of serious injury.
- Repeated lumbar hyperextension can cause lower back pain.