The reason why the barbell shoulder pushing movement is stuck, wrist pain, shoulder pain, and lower back pain

Shoulder pressing is an indispensable movement in our training! Its benefits have been introduced in many articles! His value is not worse than bench pressing!

　　If the posture is appropriate, shoulder pressing is safe for the shoulder. It can build stronger and healthier shoulders, strengthen shoulder swivel muscles, and prevent shoulder dislocation. But if the posture is wrong, it will cause shoulder inflammation or pain (shoulder impact).

　　But this movement is not so easy to master! Many people have some problems when performing shoulder pressing! Let’s take a look!

　　Many friends have very stuck movements, wrist pain, and shoulder pain when performing barbell shoulder pressing. A series of problems such as lower back pain!

　　What is the problem? What is the cause?

　　First check yourself, "Is your body ready for barbell pushing?

　　If you want to do a good job of barbell shoulder pushing, you must have good joint mobility (thoracic spine, wrist, shoulder)!

　　If the body does not have enough abilities (such as thoracic spine, wrist, shoulder movement), it will be difficult for the body to make appropriate postures, and in the end, it may cause improper movements in case of pain in the face of pain. After the training is completed, and you wake up the next day, you may experience pain in some areas (wrist, shoulder or lower back).

1. Do you have the ability to over-raising your hands?

　　When performing shoulder push training, the first thing we need to consider is whether you can raise your hands above your head in the correct posture! If not, it is recommended that you first improve the mobility of your hands (shoulder, thoracic spine), and then practice shoulder push. Perhaps the risk of compensation and discomfort (such as shoulder pain, lower back pain).

　　2. Do you have sufficient mobility of your wrist?

　　If you have the ability to over-raising your hands, but when practicing front shoulder push in the neck, your wrists are always uncomfortable, maybe try to spend more time to improve the mobility of your wrists before practicing, for example: after relaxing your forearms and triceps, Extend the forearm, and then warm up some light load movements;

　　Another solution is to change equipment and use dumbbells, kettlebells or T-bars for shoulder push. Dumbbell shoulder push, kettlebell shoulder push or T-bar shoulder push will greatly reduce the need for wrist mobility. They are very good alternative movements, less technical and easier to master.

[Related recommendations]

　　Movement evaluation: Standing shoulder push

　　Not just the shoulders - Standing barbell push makes you strong all over

　　Core movements of the upper limbs: Standing barbell push video teaching

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