Lifting above the shoulders

Exercises which involve lifting weights above your shoulders present a risk to your shoulder joint. Injuries can be acute, such as a tear or dislocation or chronic such as a rotator cuff injury or frozen shoulder.

But lifting objects above your shoulders is requirement of daily living. We need shoulder strength and mobility to stay functional and active.

Strong muscles supporting the shoulder joint can also protect the ligaments and bones of the upper body.

Exercise selection and progression are important. For seniors, unsupervised use of overhead pressing with barbells may present a higher risk.

Alternatives are dumbbells, shoulder press machines, medicine balls, sandbags and kettlebells. All of these exercise tools help keep your shoulder joint aligned in the neutral position to reduce the risk of injury due to repetitive overloaded inflammation of your shoulder joint.

I prefer kettlebell presses as the lift starts from the centre line and the movement is vertical. This is a safer option. 

I am standing as I perform the exercise.  Standing while pressing helps to strengthen the core and the muscles that support the spine and neck. 

In this video, I am demonstrating the double kettlebell press. Note how my upper chest and back assist in the lift. 

Whichever tool you use, make sure that you lift sensibly and avoid fatigue that may affect your form.

Do speak to your medical and fitness professional, if necessary.