Summary Using lifting supports correctly during overhead lifts is essential for preventing injury and maximizing performance. These exercises place a significant amount of stress on the shoulders, wrists, and elbows, and the right support can help maintain stability and reduce strain. This guide covers key tips for using lifting supports safely during overhead lifts. Description 1. Choose the Right Lifting Support For overhead lifts, the right lifting support is crucial to protect the shoulders, wrists, and elbows. Wrist wraps or supports are typically used to stabilize the wrist and prevent hyperextension, while elbow sleeves can protect the elbow joint. Some athletes also opt for shoulder supports or belts to reduce stress on the upper body. Ensure that the supports you choose are specifically designed for overhead lifting and offer adequate compression without restricting mobility. 2. Adjust for Proper Fit A proper fit is essential when using lifting supports for overhead lifts. Adjustable straps, Velcro fastenings, or hook-and-loop closures should be tightly secured but not overly restrictive. If the support is too tight, it can interfere with circulation and movement; too loose, and it won’t provide the necessary support. Before each set, check that your wrist wraps or elbow sleeves are snug but not cutting off circulation, and adjust them as needed for comfort and security. 3. Focus on Mobility Lifting supports should enhance mobility rather than limit it. Overhead lifts, such as the press or snatch, require a full range of motion in the shoulders, wrists, and elbows. Make sure your supports do not hinder the movement or cause discomfort during the lift. Opt for flexible materials like elastic or neoprene, which allow for movement while still providing support. Some lifting supports are designed with stretch panels or perforations for increased flexibility and breathability. 4. Warm-Up with Supports On Warming up with your lifting supports on helps ensure that the gear doesn’t restrict blood flow or become uncomfortable once you're into your workout. Start with some light exercises, focusing on joint mobility and gradually increasing the intensity. This will help you determine if your supports need any adjustments before performing heavy lifts. Include dynamic stretches for the shoulders, wrists, and elbows to improve range of motion and reduce the risk of injury. 5. Use Lifting Supports as a Safety Aid, Not a Crutch Lifting supports are meant to aid in joint stability and prevent injury, not replace proper lifting technique. Ensure your form is correct and that you are using the proper technique for overhead lifts, including maintaining a neutral spine, stable core, and proper wrist alignment. Never rely solely on supports to compensate for weak muscles or poor technique. Supports should be used in conjunction with good form and a progressive strength-building program. 6. Check for Proper Wrist Alignment When performing overhead lifts, ensure that your wrist stays in a neutral position to prevent strain. Wrist wraps help keep the wrists straight, providing support and preventing overextension during lifts. Be mindful that your wrists don’t bend excessively during lifts like the military press or overhead squat. Support gear should be adjusted to keep your wrist alignment in check and prevent strain. 7. Gradually Increase Weight When using lifting supports for overhead lifts, increase the weight gradually to avoid sudden stress on the joints and muscles. Lifting supports should be used to support your current strength level and should not be relied on to handle excessive weight. Always prioritize controlled movements and gradually add weight as your form and strength improve. 8. Pay Attention to Recovery After your overhead lifts, remove your supports and focus on recovery. Stretching, foam rolling, and joint mobilization exercises will help keep your shoulders, wrists, and elbows flexible and healthy. Take the time to rest and allow your joints to recover, especially if you're using supports for heavy lifting sessions.
