🔥OHP: HOW TO UNRACK THE BARBELL
⭕️ This will start making a difference as you start lifting heavier weight, but it’s definitely not a bad thing to do things right at the beginning.
I see far too many people unracking the barbell with their arms/pulling the barbell towards themselves – and while this might be an issue as the weight is low, it might start giving you troubles as you get stronger.
✅✅✅Unracking the OHP should be very similar to unracking a front squat:
- 💡Your legs lift the bar out of the rack, not your arms.This will help you persevere all of your energy for the lift, and will also allow you to maintain the oxygen locked in your diaphragm, to provide back stability.
At this point you take a step back on your walkout and set up for the exercise. From the ground up, you should be externally rotating your feet like you are trying to screw them into the ground;
- Your glutes should be flexed tight – this will pull the barbell back in line with your spine and prevent forward breakdown; And your upper back should be spread out as wide as possible with your lats contracted. IF performed correctly, you should feel completely solid and ready to explode the bar upward.