OHP giving me neck cramps/pain (hexbear.net)

submitted 1 month ago by shreddingitlater@hexbear.net to c/fitness@hexbear.net

2 comments fedilink hide all child comments

I think most days after I do OHP, I've felt like I got a crick in my neck, so I think I'm doing something wrong. Idk what though, any common mistakes in form or something that cause this?

top 2 comments

sorted by: hot top controversial new old

[-] Budwig_v_1337hoven@hexbear.net 3 points 1 month ago

where are you looking during the movement (don't look up, or try to follow the bar with your eyes) you want a fixed point on a wall to stare at so your neck is straight during the press

also, there's a certain movement of your upper back (it's probably got a name but I forget), basically you need to move your chin/head out of the barpath and then sort of tuck under after the bar clears your face. You do this by moving in/out the whole upper body/back, not just the neck area or head

Idk these two could probably lead to neck pain if done incorrectly

[-] rando895@lemmygrad.ml 3 points 1 month ago

My OHP is 230lbs strict (for credentials).

A little lean through your upper back is good, and can be used to help get your head out of the way. Looking up is fine too (I have to for log press for example). Make sure you get your head through at the top of the press.

If your neck is sore, it is probably related to upper back/trap strength/ function. Your traps support your shoulders but the muscle in your neck can get involved in weird ways if your traps are strong enough.

For your warm up, take bands and do pull parts, making sure you pull with your traps but squeezing your shoulder blades down and together. When you get a bit of burn in there you're good. When warming up with the bar, do some slow reps just feeling your body, seeing if you can make your back more stable.

I used to get headaches from neck/trap tightness and weakness, so play around and see what everything feels like. If you happen to have ADHD, it may always look like you are doing it right, but you still might not be. So, find a technique where you feel stable, and the most powerful, and you'll be well on your way to a good lift.

this post was submitted on 06 Jul 2024

8 points (100.0% liked)

fitness

21553 readers

33 users here now

We are not a crisis service. We can't guarantee an immediate response. This does not mean no one cares. If you need to talk to someone at once, you may want to take a look at this directory of Hotline Numbers.

Rules

Absolutely no fat-shaming, skinny-shaming, or shape-shaming.
Be positive about people’s bodies but don’t be fetishistic.
Don’t shame or disparage people for their fitness level.
Do not offer unsolicited criticism.
If you post a selfie, make special care that identifying marks are removed.
No doomposting about your body.

Quotes

A fascist worked out today, did you?

“I’m an ardent believer in equality, and being in the Communist Party is a way to spread this form of socialism and freedom for all the people”-Jeff Monson

“Every worker sportsman must be a soldier of the revolution”-Spartakiad

Resources

Beginner's Health and Fitness Guide: https://liamrosen.com/fitness.html

Databases for lifts/muscles:

https://exrx.net/

https://musclewiki.com/

Flexibility:

Becoming A Supple Leopard

Yoga poses for athletes

The R*ddit Wiki:

FitnessWiki

TDEE Calculator:

Please be aware that this calculator will ask if you're male or female

TDEE calculator

Other cool shit:

How to make your own foam roller

Athletes guide to foam rolling

Beginner Triathlete

Couch to 5k

Enter the kettlebell

WIP Schedule

Friday: Weekly check-in. Discuss what went right and wrong in terms of goals from last week

Saturday: Declaration of goals+community focus. What tangible, numerical goals are you going for? Don't know? We have ideas!

Sunday: Gals and enby pals take center stage

Monday: Meme Monday

Tuesday: Toot Your Horn Tuesday. Brag about what you've done, how good your progress is, who's making googly eyes at you, etc.

Wednesday: Wing Chun Wednesday. All about martial arts

Thursday: Nutrition. What's been bothering you about nutrition? Maybe we get some comrades from c/food to see if we can't get you where you're trying to go.

If you don't see the megathread just make the megathread. AMAB and our posts are just like your posts.

founded 3 years ago

MODERATORS

WhatDoYouMeanPodcast@hexbear.net

Quimby@hexbear.net