Stop Punching Out the Weight - Wednesday, August 13th, 2025
Stop Punching Out the Weight
We need to talk about your overhead positioning. Yes we have many times before as well.
Whether it’s a barbell or dumbbell, push press, split jerk, thruster, etc. too many athletes are treating the overhead position like a finish line they’re sprinting past, instead of a checkpoint they’re supposed to hit.
Here’s what we mean:
You’re moving through the lift, you hit extension, and instead of locking out and stabilizing overhead, you punch the weight out and bring it right back down. No pause. No control. Just a drive up and a quick drop like it burned your hands to hold it.
Stop doing that.
We don’t lift just to move weight. We lift to own positions. To control our movement. To build strength and stability. That overhead lockout is part of the lift, not just the end of it, and it will translate over to other movements, like HSPU’s, etc.
Why it matters:
You’re missing tons of time under tension. That second overhead builds strength through the shoulder girdle and reinforces proper mechanics. Blasting through it cheats your progress.
You’re robbing yourself of the feedback of a good position. Holding the weight overhead gives your body (and your brain) the chance to feel what a good rep should be. It helps you identify if your ribs are flaring, if your head isn’t neutral, or if your shoulders aren’t stacked.
You’re skipping stability work. If you can’t pause with control overhead, that’s a red flag, especially when the loads get heavier.
So here’s your challenge:
In today’s workout your doing DB Push Jerks, so pause overhead. Just for a second, breathe, feel your body stacked and solid, and then bring it down with intention.
It’s not flashy, but it’s the kind of detail that separates people who just exercise from people who actually train.
Own your movement. Spend time in your overhead position. And stop punching out the weight.
You’ll thank yourself later, and so will your shoulders.
Wednesday, August 13th, 2025
Focus:
Banded Shoulder Press
3 - 3 - 3 - 3
WOD:
Every 4 mins x 5 sets
12 DB Deadlifts 50/35
9 DB Hang Power Cleans
6 DB Push Jerks
15 Pull Ups
Check back each night at 8pm for the next days WOD .
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