What are overhead holds?

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Overhead holds are isometric exercises where you hold a weight above your head without moving. They are particularly beneficial for improving stability, shoulder strength, and core control. Here's a summary of key points and benefits discussed by experts from the :

  1. Stability & Strength: Overhead holds enhance stability and functional strength in the shoulder and core. They help improve your strength and control in the overhead position, which translates to better performance in overhead presses and other movements 1 2.

  2. Improves Core Stability: A strong core is critical for maintaining form during overhead holds. This stability ensures that power is effectively transferred throughout the body, reducing the risk of injury 2.

  3. Muscle Development: Incorporating overhead holds can lead to increased shoulder and upper back muscle development. It trains the muscles to remain engaged and maintain tension, which helps in building strength and muscle endurance 1.

  4. Practical Benefits: Overhead holds can be included in workout routines as either standalone exercises or integrated into movements like overhead farmer walks. They are valuable for athletes and anyone looking to improve their functional strength and stability 1 3.

    Overhead Holds Benefits

    Sal, Adam, and Justin discuss the benefits of overhead holds, particularly in developing stability, strength, and muscle development in the extended range of motion. They also note how many people neglect this position, leading to weakness and instability.
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To perform overhead holds:

  • Technique: Extend a weight overhead, keeping your arms fully extended and your core braced. Maintain good posture and stabilize the weight overhead.
  • Progression: Start with static holds and move on to variations like walking overhead holds to add an element of dynamic stability. This involves walking with the weight held overhead, which challenges your balance and core stability further 4.

Make sure to warm up properly and consult with a fitness professional to ensure proper form and avoid injury.

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