Contrary to how most coaches perceive it, the overhead position is SO much more than just a function of shoulder flexion.

Focusing solely on stretching and performing mobility exercises for the shoulders is not going to produce the mobility gains you’re after, bro.

A majority of the compensations we see stemming from a restricted overhead position (which we’ll discuss in more detail below) are a result of a poor rhythm of movement coming from multiple main functions across the upper body.

Only focusing on the shoulders and/ or the lats have you missing the forest for the trees. 

It can certainly help, but there are multiple other things to consider to get the best results that your clients will get to benefit from for a long period of time. 

In this article we will discuss 3 main topics:

1. The fine details of the movement mechanics involved in the overhead position so that you can shape your perspective in a way that helps you address movement issues immediately.
2. The 3 most common compensations seen stemming from a restricted overhead position, and what the root causes of these compensations are, so that you know what to target to make improvements.
3. One of the greatest, simple methods to implement for your clients to help them improve their overhead mobility.

Let’s dive in!

The Mechanics of Overhead Position: A Deep Dive

In many cases, we only truly become conscious of the importance of improving overhead mobility when we are concerned with weightlifting performance.

Seeing your clients struggle to get an empty barbell overhead without looking like they’re going to drop it at any moment is often when we finally realize it’s time to address the situation.

It’s like how most people approach their health, they only really start taking it seriously once they’ve had a scare.

But you’re different. The simple fact that you’re reading this is a clear sign that you are proactive and see value in addressing things before they get to a point of frustration.

Let’s have a look at the 3 main biomechanical joint functions that are involved in the overhead position. 

Once we’ve reviewed and understood the three main functions, we’ll then have a look at two crucial factors that commonly play a role in how these three functions perform. 

This way you can have a full perspective on what needs your attention when attempting to analyze someone's overhead position and make necessary corrections.

3 Biomechanical Functions (from the bottom up):

• Thoracic Extension

• Scapular Upward Rotation
• Shoulder External Rotation

Thoracic Extension: the thoracic spine plays a crucial role in the position of the shoulders due to the movement requirements of the scapula. 

Considering that the scapula glides across the ribcage, if the thoracic spine is unable to effectively move into extension, then the scapula will be limited in its performance and your client will be required to pull the necessary ROM from elsewhere, causing a potentially uncomfortable compensation (fig 1).

Fig 1. Display of how the overhead position is limited when attempting to perform shoulder flexion over a flexed thoracic spine. 

Demonstration of thoracic flexion (rounding back) and thoracic extension.

Additionally, extension of the thoracic supports the overhead position by helping the athlete maintain their center of mass as they move the loading away from their body, above their head.

This is a crucial perspective when trying to understand the reason behind movement compensations.

The athlete will always subconsciously do whatever is necessary to organize their centre of mass in the most simple way possible…it’s human nature to do so to avoid losing balance and falling over.

Scapular Upward Rotation: the way I like to think of it, the scapula acts as the “wing-man” between the thoracic spine and the shoulders.  

When looking at the structure of the shoulders (fig 2), we’ll notice that it truly comes down to the humerus (upper arm), and the acromion of the scapula.

Fig 2. The anatomy of the shoulder showing how the humerus and the scapula are connected.

This means that for the shoulder to move in any way, the position of the scapula will be affected.

As the humerus moves upward, guiding the shoulder into flexion, the scapula will respond by simultaneously gliding across the rib cage (this is where the relationship between the scapula and thoracic spine becomes important) into upward rotation. 

 Demonstration of scapular upward rotation

Without the ability to move the scapula in this way, the shoulder will be stopped early in its movement, and the athlete will struggle to get the barbell “stacked” neatly into the overhead position, causing an issue with the organization of center of mass.

Shoulder External Rotation (ER): although shoulder flexion is certainly an important function to consider, shoulder ER is often overlooked, and commonly limits the ability to achieve efficient shoulder flexion.

If we look at the kinematics of the shoulder (the movement of the bones/joints without considering the muscles responsible for those movements) as we move into the overhead position, we clearly see shoulder flexion. 

But if we were to pay closer attention, we would notice that the humerus also rotates externally throughout that process as well.

This means that if the athlete is restricted in shoulder external rotation, then shoulder flexion will be limited as well.

Common Compensations in Overhead Movements: What to Look Out For

As a coach, I’m sure (at least I’m hoping) that you are pretty highly concerned with making sure your clients are moving well and performing at their best.

Movement compensations aren’t the end of the world, but they can certainly play a role in how your clients feel and perform under load.

Especially when it comes to those seen from a restricted overhead position, compensations can cause the body to move into commonly weak positions and force unnecessary stress into areas of the body that are not yet prepared for it. 

Let’s have a look at the three main compensations that are seen in the overhead position, what might be causing them, and how you should take action to address them.

Three Overhead Compensations

1. Excessive Lumbar Extension (hollow back)
2. Excessive Shrugging
3. Bent Elbows

Excessive Lumbar Extension: This is likely the most common way for an athlete to achieve the appropriate organization of their center of mass.

When your client is putting the barbell overhead, if any of the three biomechanical functions are “off”, it will limit their ability to get the shoulders into the appropriate overhead position, and they will not be able to get into the “stacked” position that is needed for a stable centre of mass.

To stack the barbell overhead, the athlete will often extend through the lumbar spine.

Although this can be caused by limitations from any of the three functions, it is most commonly stemming from restriction in thoracic extension. 

Here’s a great and simple passive/active combo exercise to improve thoracic extension:

Excessive Shrugging: The shrugging of the shoulders is a common way for athletes to compensate for poor scapular stability.

As we shrug our shoulders, it engages the traps and ultimately provides support to the scapula.

The scapula is likely one of the most challenging areas to truly develop a good movement relationship with, and most people really struggle with knowing where their scapula is in space.

With that in mind, improving this can be challenging, but helping the athlete find their scapula and learn to control it over time will be a game changer.

Here is a great (yet challenging) exercise for developing control throughout the various functions of scapular movement:

Bent Elbows: As we get our arms into the overhead position, the subconscious goal is to bring the loading to a position that allows us to organize our center of mass to a place where we feel strong and stable.

When we are limited in this ability, and the shoulders can’t seem to find the adequate range of motion to achieve this, bending the elbows allows the client to achieve just a bit more range of motion to find that position for the barbell. 

This compensation drastically reduces your clients' ability to generate power and feel strong with the loading overhead, and can inevitably cause shoulder and neck discomfort.

While this compensation may often be accompanied by a shrugging compensation, it is often stemming more from a limitation in shoulder movement.

What we can do to improve this is to address shoulder external rotation to allow the shoulders to find that overhead position more effectively.

Here is a great exercise for shoulder external rotation:

Hanging: The Secret Key to Overhead Freedom

If you’ve been around for longer than a hot minute, you’ll know that hanging (dead hangs/active hangs) is by far my favourite way to not only improve the overhead position in general but also address shoulder discomfort in many cases as well.

There are multiple reasons why hanging is so powerful. Let’s start by looking at the lats.

The lats have two main jobs that they’re responsible for, which inevitably influence your clients' overhead performance.

1. Shoulder extension
2. Shoulder internal rotation

Considering most people rarely get their arms into external rotation and deep flexion throughout their lives, these two functions of the shoulder are often quite limited due to the chronic shortness of the lats.

Displaying the function of the lats

With the lats often in a shortened state, they are predominantly “comfortable” within shoulder internal rotation, and resting at the sides.

To get into the overhead position would be to lengthen the lats at their greatest capacity, especially when using a supinated grip - like what is used in chin-ups for example.

This supinated grip will further bias the external rotation of the shoulders, which provides even more length to the lats.

If you want to learn more about hanging, I will provide a link to an entire article that I’ve written on how it can help with impingements, the various different styles of hanging (passive, active, dynamic), and how to effectively use each, as well as a 12-week hanging protocol that you can try for yourself and your clients.

Here it is!👇

Your Guide To Shoulder Health

Stand Out As The Go-To Mobility & Movement Mechanics Expert

As a coach, you take your career incredibly seriously (at least I hope you do, because I do too!).

You carry yourself as a professional, and you know that your knowledge is what helps you stand out as an expert.

At Primal Mobility, we understand that the fitness industry is littered with coaches who hardly have a clue of what they’re doing and that you need to find a way to stand out from the sea of average.

Our mission is to guide you on that journey and help you gain the uncommon knowledge that makes you a clear expert on barbell movements, and mobility.

We aim to simplify the complex concepts of biomechanics as they relate to how an athlete moves under the bar, and how you can use that information to make instant and long-lasting improvements to their performance, pain, power, and confidence.

Are you ready to bring your coaching career to the next level, stand out as a respected expert, and build an online coaching business that you’re proud of?

Check out our Primal Mobility Certification here!

If you have any further questions, I will answer them personally - just shoot me an email: [email protected] 

And remember,

Lean into obsession, master the craft, and separate from the pack...

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