when i do the standing shoulder press, am i supposed to suck my ass in underneath my body to keep my back alligned properly? or am i supposed to just tighten my abs? or am i supposed to suck my abs in and tighten them?
what if i have the bar and sort of stick my ass to brace myself?
its hard to determine exactly the proper form from watching the rippetoe form videos on youtube.
I've always thought that in almost all lifts you want to put your back in extension.... IE Chest up, shoulders back and butt out. Thoracic and lumbar extension.
I do this for the standing press and it seems to work well for me.
I don't think you want to suck in your abs, but rather fill up your lungs, using your belly (not chest), with air and brace downwards.
Last edited by Raleighwood; 09-19-2010 at 03:49 PM.
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I find that everything feels aligned and in place naturally by squeezing my abs and glutes. Of course you got to take into consideration the "swaying movement" to get the bar past your head, but that "sway" is essentially your entire body moving.
And when you have your arms extended, it's almost as if your entire body is slightly bowed (i.e. a slight curve), when viewed from a side-view. Put differently, your your torso and head is extended (forward), but the barbell is behind your torso and directly above your feet - All while you tense your glutes and abs.... Hope that makes some sense.
I wrote about this in much more detail in this overhead press tutorial.
it says NO lower back arch and this is where my confusion is....
the lower back naturally has an arch...so are you saying that i should take this arch away? The only way I can take the arch away is to squeeze my glutes tight and sort of pull my ass under my body so that my lower back is completely flat. However, I have a feeling that I shouldnt be doing this and that it may be why I am experiencing back pain?
But my point is that you don't want to accentuate that natural lower back curve, which is what will happen if you don't activate your glutes. You will still have more or less the natural curve, but the glute activation prevents you from "hyperextending," or accentuating this curve when you move your torso (and to a lesser extent, your hips) forward.
It helps me to think of my body as resembling the shape of a bow (as in "bow and arrow") when you're arms are fully extended at the top of the rep.
Here's another good video that might help you:
Hope this helps!