Originally Posted by OBoile

Keep in mind that an exercise doesn't necessarily have to mimic ancient human movement to be useful (pretty sure cycling doesn't). The bench press is a good movement for building muscle mass, and as a result, general strength in the upper body. Sometimes I think people tend to over-think this kind of stuff.

Originally Posted by wolfchild

Hiking with a heavy backpack is a loaded carry and can't be compared to squatting. They are different exercises.
I mean, hiking with a 50 pound backpack for a couple of miles is not the same as squatting for 3 sets of 10 with 315 pounds.

Originally Posted by OBoile

Keep in mind that an exercise doesn't necessarily have to mimic ancient human movement to be useful (pretty sure cycling doesn't). The bench press is a good movement for building muscle mass, and as a result, general strength in the upper body. Sometimes I think people tend to over-think this kind of stuff.

Originally Posted by wolfchild

Nothing against people who enjoy bench press. But personally I just never liked it....I am a little unconventional in my approach to fitness and I don't just follow what everybody else does.

Originally Posted by Leisesturm

The overhead press did not hurt you. I don't know (for sure) what did, but I know that the OHP did not.

Originally Posted by Leisesturm

In 40 years as an adult (60 years total) I have not found it wrong to 'assume' a lack of necessary core strength whenever a back injury is experienced, even the usual morning aches.

Originally Posted by Leisesturm

Just one session of squats or deadlifts measurably increases your back strength and this must be counteracted 3:1 by a corresponding increase in core strength.

Originally Posted by Leisesturm

The average non-weight training adult still receives enough back development from ordinary activity that ~50 situps or crunches 3x/wk OR a daily 2 min plank won't go amiss. Add even the slightest amount of heavy weight work to normal activity and weighted sit-ups and/or machine ab exercises with progressive weight increase in addition to 2 min+ planks and ~100 floor crunches or ~50 slant board crunches need to be performed to keep the core in balance with the back.

Originally Posted by Leisesturm

No one is using enough weight on OHP to negatively impact a healthy back. The back was susceptible to injury because the necessary 3:1 (at least) ratio between back strength and core strength was not there.

Originally Posted by OBoile

OHP is a good exercise, but there's no need for you to actually do it. You can train all of those muscles using other exercises. If it's hurting you, I'd avoid it for a while longer.

Originally Posted by wolfchild

Barbell OHP is only bad for people who have pre-existing shoulder issues and/or lack mobility/flexibility in their shoulders. It's also bad for people who have bad posture and rounded shoulders..... It's perfectly safe if you have healthy shoulders and enough mobility to do this exercise correctly...The best way to keep your shoulders healthy is to train your back, especially your upper back...For every pushing movement you should be doing two pulling movements...Rows, pull ups, inverted rows, face pulls etc are necessary for healthy shoulders, if you only doing pushing exercises, you're going to have problems.

Originally Posted by Hondo Gravel

Originally Posted by Seattle Forrest

I spent the Fall and Winter lifting heavy, and hurt my lower back. It turned out to be an overuse muscle injury, and I’m fully healed now. Lifting was helping my performance in other sports, and I started to enjoy it as “me time,” so I’d like to return. Obviously I’d like to avoid further injury, and there are smart people here, so I’m hoping for good advice.

For context, I’m pretty sure this is what hurt me: too much volume, weight gain, the overhead press.

I’ve been going back to the gym for a few weeks, doing one exercise at a time, at moderate weight, and seeing how I feel the next day. Benches aren’t a problem. Squats aren’t a problem. Overhead presses are a problem.

My instinct is to return, start over with moderate weight, and limit volume drastically. I feel like I should be doing overhead presses, but that I should progress especially slowly with them.

I’m not sure whether I would benefit from hiring a trainer versus recording videos of myself on my phone, would love to hear thoughts on that. There’s a risk of hiring a bad trainer. There’s a lot of info on the web filled with photos of good vs bad form for every step of every exercise.

I don’t know if there’s any value in seeing a sports doctor at this point?

And then I don’t know what I don’t know. I have common sense, I’m eager, and sometimes I have bad instincts.

Originally Posted by wolfchild

Standing overhead press is one of my favourite exercises. It's also one of those exercises where I always keep my reps very low, usually 3-5 reps. The reason why I keep my reps low on OHP is because it's easier to maintain proper form, no cheating, no leg drive, not too much bending of lower back...I found out that it becomes really difficult to maintain proper form on OHP when trying to do higher reps...I much prefer to do 10-12 sets of 3 reps with very short rest periods, instead of the more traditional 3 sets of 10-12 reps...I am also a big fan of doing high sets and low reps with short rest periods for other exercises, it keeps fatigue under control and allows me to maintain perfect form.

Originally Posted by KraneXL

How tall are you? I'm a slim 6'4 and with Gibbon arms, I assure you the OHP will never be a strong exercise for me.

Originally Posted by wolfchild

I am 6ft tall and also have a slim build but I also have good mobility... Yes OHP is a very hard exercise, that's why I do it because it's hard and forces your entire body to work hard to move and support the weight. I am using light weight and focus more on maintaining very strict form, rather then using heavy weight. I prefer to get higher volume with lighter weight then lower volume with heavy weight. When doing standing OHP I always keep one leg/foot slightly forward few inches ( a mini split-stance) it puts less strain on the lower back and prevents arching or bending your back too much. Sometimes I use ketlebells for my OHP and at other times I will use a barbell.