Benefits Of Overhead Support Lift by Rick Lange

There are some dramatic benefits that can be gained if the overhead support lift is incorporated into your training routine

 I first  read about this exercise when researching John Grimek, one of the strongest, best  built men of his era.   He claimed it did more for him than anything else and I have to agree.  In fact if I had to only do 2 exercises this would be one of them.  the other would be variations of the squat  or  deadlift. The overhead support is basically an overhead  squat with extremely short  range  of motion  to allow the heaviest weights to be  supported.  All the midsection muscles  are worked extremely well with this movement. Spinal errectors, abdominals, obliques, along with the lats, traps, mid back muscles, chest, delts, triceps, glutes, quads and hamstrings.  Even calves.  This is a total body movement that most have never heard of , let alone experienced.  definitely should be included in a strength training routine  along  with the other superb basics, squats, deadlifts, bench presses, overhead presses. I recommend  doing  fairly high repetitions with this movement to get enough time  under tension.  Also, on occasion do maximal attempts.   You will be handling poundages as you progress that you never thought possible.     A power  rack  is mandatory .   Set the bar at a height that allows one to have arms fully extended  and just a slight bend  in the knees   .  this depends on  the  height  of  the lifter and  the height  of the rack.  In my case  I have to use the top of the rack as the support and I place either boards , blocks or 45 -100 lb plates under my feet to adjust the height.   Then keeping the body tight, shoulder blades pulled back, abs pushed out, glutes fully contracted……using  the legs push the wt. overhead, keeping the arms locked.  The overhead support exercise can also be done using dumbbells utilizing a set up that I devised to support the dumbbells overhead.  Will give  more info on this set up in the future.  Definitely give this  movement a try and I guarantee you will be impressed.

About Rick Lange

My goal is to give out training advice that has helped me tremendously. I am 54 yrs old and have been training almost all my life. Weight training...bodybuilding, and powerlifting have been my focus. I ventured into cycling, road and mountain biking and triathlon for a while. Lost lots of weight in order to make myself competitive. Then decided to come back to my roots....weight training. I have a very athletic background, having participated in football, baseball and track in my school days. I am very proud of my accomplishments racing motocross and jet skiis. Also ejoyed windsurfing , kayaying, water skiing and snow boarding/skiing as well. Rick Lange
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