During the overhead press, which coaching cue best reduces excessive lumbar extension?

During the overhead press, which coaching cue best reduces excessive lumbar extension?

• A. Brace core and maintain neutral spine
• B. Arch the lower back to lift more easily
• C. Push the head forward to clear the bar
• D. Allow the ribs to flare to increase thoracic extension

Answer: (A)

During the overhead press, keeping a stiff, stable torso is essential to protect the spine while the bar travels overhead. The best cue is to brace the core and maintain a neutral spine. Bracing engages the muscles around the abdomen and back, increasing intra-abdominal pressure and creating rigidity that resists the lower back from extending excessively as you press. This helps transfer force efficiently from the body to the bar without compromising the lumbar spine. Arching the lower back invites more lumbar extension, which can strain the spine and reduce stability during the lift. Pushing the head forward can misalign the spine and disrupt the bar path, while allowing the ribs to flare reduces core tension and can promote unstable movement. Keeping the ribs down and the thoracic region stable supports a solid base for the press, but the key to reducing excessive lumbar extension is bracing the core and maintaining a neutral spine.

During the overhead press, keeping a stiff, stable torso is essential to protect the spine while the bar travels overhead. The best cue is to brace the core and maintain a neutral spine. Bracing engages the muscles around the abdomen and back, increasing intra-abdominal pressure and creating rigidity that resists the lower back from extending excessively as you press. This helps transfer force efficiently from the body to the bar without compromising the lumbar spine.

Arching the lower back invites more lumbar extension, which can strain the spine and reduce stability during the lift. Pushing the head forward can misalign the spine and disrupt the bar path, while allowing the ribs to flare reduces core tension and can promote unstable movement. Keeping the ribs down and the thoracic region stable supports a solid base for the press, but the key to reducing excessive lumbar extension is bracing the core and maintaining a neutral spine.