Pressing Mechanics Part 1 | Master the Bench & Overhead Press Foundations

🔑 Introduction to Pressing Movements Part 1
With Brandon Morgan and Kyle Young
• Main focus: Overhead Press & Bench Press
• Why? They share key similarities but also have unique nuances.
• Covered topics:
◦ ✋ Wrist extension (bar grip & neutral positioning)
◦ 🛡️ Bracing mechanics (core/trunk stabilization)
◦ 🧍 Spinal rules (neutrality, exceptions for thoracic extension)
◦ ➕ Overlap with other lifts (like squat walkout)

⚡ Performance Points
1️⃣ Wrist Extension ✋
• Common issue:
◦ Athletes “jam” under the barbell → end up in excessive wrist extension.
◦ This disrupts joint centration → poor force transfer up the chain.
• Neutral doesn’t mean straight:
◦ Like the spine, there’s a range of neutrality.
◦ You don’t need a perfectly straight wrist, just within safe neutral.
💡Kyle Young perspective:
• Shared personal experience: elbow tendonitis flare-up 🤕 (caused by poor wrist positioning & overuse).
• Lesson:
◦ Small misalignments in wrist/grip → cascade into elbow, knee, hip pain.
• Wrist Wraps 🎯:
◦ ✅ Use wraps to lock in a good neutral wrist.
◦ ❌ Don’t use wraps to “cast” a bad position.

2️⃣ Walkout 🚶 (Similar to Squat Walkout)
• Transfer skill from squat to press:
◦ Dip under bar
◦ Stand tall
◦ Step 1 → hold stable
◦ Step 2 → hold stable
◦ Step 3 only if needed (minimal movement).
• Why?
◦ Sets up alignment & rigidity before pressing.
◦ Focus: minimize movement → bar, wrist, and elbow stay quiet.
💡 Brandon Morgan cue:
• Treat it like a game: “How little can I let the bar, wrist, and elbow move?” 🎮

3️⃣ Thoracic vs Lumbar Extension 🦴
• Spinal rules:
◦ ❌ Minimize lumbar extension (don’t arch low back).
◦ ✅ Maximize thoracic extension (upper spine opening).
• Brace setup sequence:
◦ Pack the head 📏
◦ Drive collarbones back 💪
◦ Focus extension at TL junction and above.

🚨 Common Faults
1️⃣ Excessive Wrist Extension ✋❌
• Barbell Valley Trick:
◦ Place bar in palm’s “valley” (below calluses, not high up).
◦ Steps:
1. Open hand 🤲
2. Set bar into palm valley
3. Brace trunk 🛡️
4. Lock grip down → maintain neutral wrist.
💡 Kyle Young’s additions:
• Don’t rush the “death grip” ☠️.
◦ First → set bar in neutral alignment.
◦ Then → grip hard.
◦ Prevents bar from locking you into bad wrist extension.

2️⃣ Poor Walkout 🚶❌
• Mistakes:
◦ Bar in front of body 📉
◦ Looking down at feet 👀
◦ Twisting/windmill motion 🌪️ when unracking
◦ Lax/uncontrolled steps 👣
• Correction:
◦ Same rules as squat walkout:
▪ Rigidity 🧱
▪ Alignment 🎯
▪ Minimal sway ↔️

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