Training the Overhead Athlete - Wisdom Wednesday # 3

This week, I'm diving into key considerations when training overhead athletes—those who dynamically use their arm in space (think baseball, volleyball, quarterbacks, tennis players, etc.). This isn’t about sets and reps—it’s about smart exercise selection, spotting movement faults, and making the right substitutions.

These thoughts come from my own experience as an athlete, strength coach, and sport coach. There are always exceptions to the rule—Aroldis Chapman, for example—but my aim is to help athletes stay strong and pain-free.

Overhead Athletes Are Different

The goal: efficiently get the arm overhead. Most overhead actions involve external rotation (layback), internal rotation, elbow extension, and pronation. The shoulder is the body’s most complex joint, yet its structure is often ignored in the weight room.

My mission is to help athletes build strength without feeding into dysfunction.

My Story (Short Version)

I grew up in small-town Kansas. Football and baseball were my thing—pitching came naturally. I hit the weight room hard and got stronger… until junior year. That’s when arm issues crept in—velocity dropped, control faded, pitching became a grind.

Turns out, the very exercises I thought were helping were actually making things worse.

Common Weight Room Culprits

These lifts aren't bad in general, but they’re often a poor fit for overhead athletes—especially with poor form or the wrong anatomy.

1. Back Squats

✅ Strong builder ❌ Depresses scapula, alters humeral head position 🔁 Try instead: Landmine Squat, Trap Bar DL, Front Squat, Safety Bar

2. Conventional Deadlifts

✅ Full-body strength ❌ Risk > reward for most young athletes 🔁 Try instead: Glute Bridge, RDLs, Trap Bar DL, Pin Pulls

3. Cleans (Power, Hang, Squat)

✅ Explosive movement ❌ High technical demand, risk to wrist / elbow / neck / back 🔁 Try instead: Weighted Jumps, DB Cleans, Landmine Clean

4. Upright Rows

❌ Promotes scapular tilt, impingement risk 🔁 Substitute: Nothing—just avoid them

5. Barbell Bench Press

✅ Classic lift ❌ Fixed bar, scapular depression = not ideal 🔁 Try instead: DB Bench, Weighted Push-Ups, Floor Press, Block Press

6. Military Press

✅ Good for lifters  ❌ Tough on overhead athletes’ shoulders 🔁 Try instead: DB Incline, Unilateral OH Press, Push-Up Variations

7. Pull-Ups (Sometimes)

✅ Great when done right ❌ Common faults: chin jut, anterior glide of humerus & anterior tilt of scapula at top 🔁 Try instead: Chin-Ups, Eccentric Chin-Ups, Unilateral Vertical Pulls, DB Pullovers

Final Thoughts

The weight room can build you up—or break you down. Don’t just train hard—train smart for your body. If you're an overhead athlete, think about how your lifts affect your throwing mechanics and shoulder health.

Questions? Curious about training or baseball? Reach out anytime.

Take care and see you next Wednesday.

—Coach Grant