Lifting Weight Above Your Head Is Bad For You:
It is not good to do it. If you are going to do it, then make sure that you have enough time to rest before doing so. Also, don’t try it if you are tired or weak. The reason why lifting weight above your head is bad for you is because when you use your arms and legs together while using heavy weights, the pressure on these joints increases significantly.
When you lift the weight up, the pressure on your joints will increase even more.
If you want to learn how to lift heavier weights without hurting yourself, then read our article How To Lift Heavy Weight Without Breaking A Leg.
The best way to avoid injury is to keep your body healthy and strong. So, if you are thinking about lifting weights above your head, then think twice before doing it!
Should You Lift Weight Above Your Head?
When you lift the weight above your head, you are actually using your upper back muscles. These muscles work together with your shoulders and neck to support the weight. It is important that all these muscles work properly at the same time. If one muscle gets strained, then it will affect other parts of the body too. This can lead to serious injuries like torn muscles and damaged tendons.
Lifting weights above your head is not recommended for beginners. It can lead to muscle strains or worse if you are not careful enough. If you are a beginner then do start with the basic exercises until your body is strong enough to handle these types of movements. When we say basic, it doesn’t necessarily mean that the exercise is easy.
Basic here means fundamental and necessary. These exercises involve the use of major muscle groups in a functional way. After mastering the basic ones, you can try the more complicated types of exercises which involves twisting and turning of your body.
When you lift weight above your head, remember to keep your abs tight and don’t lift it up too fast or too slow. This will put unnecessary pressure on your back and you could end up hurting yourself.
If you are just beginning then start with these exercises:
1.Dumbbell Shoulder Press
2.Barbell Overhead Press
3.Seated Dumbbell Shoulder Press
4.Dumbbell Clean and Press
Lifting Weights With Your Head:
Before you lift the weight above your head, you have to bend your knees a bit. Then when you feel stable you can lift it up slowly. After lifting it up, you can straighten your knees to lift it over your head. Your back shouldn’t be arched at this point.
It should be kept as straight as possible while holding the weight over your head.
While holding the weight in the raised position, your arms shouldn’t be fully extended. Keep a bend at the elbows for maximum support. After holding it for a few seconds, bring it back down slowly behind your head. Bring it down in a slow and controlled motion in order to avoid injury to your back.
When you clean and press, you are starting with the weight on the floor. First you crouch down and grab the barbell with an overhand grip. Then using your legs, push the bar upward until your arms are straight.
In this position you will perform exactly like the dumbbell shoulder press except that your elbows will bend when you are raising the bar. After the bar has been raised to chest level, push it fully over your head by straightening your arms.
This exercise can also be performed with a barbell or dumbbells. For the first two variations you will need a spotter in order to return the weight to its starting position.
In the third variation you will be both the lifter and the spotter so choose a lighter weight than you would use if you were using a spotter.
A spotter can help return the weight to its starting position. Do NOT attempt this exercise without a spotter.
The dumbbell snatch is a single arm version of the barbell or dumbbell snatch. It can be performed with one arm at a time or with both arms together. For this version of the exercise you will be performing the movement with one arm at a time.
Make sure to keep your back as straight as possible while performing this exercise. Hold the weight at your side with your elbow bent. When you are ready to lift the weight, raise your shoulder to protect your arm and rotate your forearm until it is vertical. After the weight reaches this position, quickly pull your elbow behind your head.
Then bring the weight up to eye level by pushing with your forearm. As you push the weight up, bring your elbow forward so that the weight reaches the completed position over your head. Bring the weight back down in a slow and controlled motion.
You should switch the arm that you use after each set or every other set to keep balanced.
Remember to keep your back straight when you are lifting the weight over your head. Also, make sure to keep your knees bent and your front heel on the ground at all times when performing this exercise.
It is difficult to give a specific number of sets and reps for this exercise since everyone is different. However, as a beginner you should start with no more than three sets of ten reps. When performing this exercise you may need to start with lighter dumbbells and gradually increase the weight as your strength increases.
This is an excellent exercise for working the muscles of the shoulders. It will help to strengthen your rotator cuff and give support to the shoulder joint. Since this area is subject to frequent injuries you should especially concentrate on doing these exercises on a regular basis.
Beginners can start with three sets of ten repetitions. As your strength increases you can gradually increase the number of repetitions that you perform. However, you should not increase the weight unless your repetitions are over twenty.
Always keep your knees slightly bent and your front heel on the ground when performing this exercise. This will help to maintain correct posture and balance. Also, do not swing your arms or use momentum to lift the weight off of the ground. To maintain good posture always keep your back straight and chest out when you are lifting the weight.
Do not jerk the weight off of the ground or snap your arm when you are bringing it up to your chest. This can result in injury and is not necessary when performing this exercise. Bringing the weight up slowly and smoothly will allow you to lift more weight than if you were to perform the exercise with a lot of momentum.
The barbell row is an excellent exercise for developing the muscles of the back. It can be performed with a number of different variations. You can use a barbell, two dumbbells or one barbell with weight plates on each end. All of these are suitable for the average athlete but you may find that one is easier for you than another.
When performing the barbell row you should always keep your back straight. Your knees should also be bent and your legs should be kept slightly apart for balance. Keep the bar in front of your body and pull it to the lower part of your chest. Breathe in as you pull the bar upward and exhale when you reach the top of the movement.
Perform this exercise slowly and use the strength of your back muscles to bring the weight up.
Sources & references used in this article:
A biomechanical assessment of floor and overhead lifts using one or two caregivers for patient transfers by T Dutta, PJ Holliday, SM Gorski, MS Baharvandy… – Applied ergonomics, 2012 – Elsevier
Comparison of cumulative low back loads of caregivers when transferring patients using overhead and floor mechanical lifting devices by PL Santaguida, M Pierrynowski, C Goldsmith… – Clinical …, 2005 – Elsevier
Comparison of required operating forces between floor-based and overhead-mounted patient lifting devices † by MS Rice, SM Woolley, TR Waters – Ergonomics, 2009 – Taylor & Francis