10/10 Overhead Hold & Box Squat
10-15 each Single Arm Snatch
Pressing weight overhead can be tricky. It’s not just about pressing up, it’s about stacking the weight over the shoulder blade. Sending the dumbbell up you shouldn’t be able to see it while it’s overhead unless you’re looking in the mirror.
Proper overhead positioning of the weight also requires a stable and strong core. This is well illustrated when you add a squat to your overhead hold. Keeping the arm and dumbbell vertical while squatting requires tremendous core support.
In this combination I have partnered a single arm overhead press with a box squat for control. Then you have a single arm snatch which I like for ‘shaking it out’. It’s not a heavy snatch, although you can increase the weight if you like, but the weight for the overhead press & squat does not need to be very heavy. This is a shoulder & core intensive workout, so grab a weight that you can complete 3 sets with.