Remove the bar from the rack and take a step back; start moving, naturally arching your back. Use the athletic belt in order to prevent the umbilical hernia.
Stand with your feet together and squeeze your glutes and core muscles hard to give you a solid base to press from. Keep them tensed throughout. If you start to go soft in the middle you’ll lose power, arch your back and put pressure on your spine. If that starts to happen, set the weight down. With the bar level with your chin, make sure your elbows are pointing forwards rather than flaring out to your sides. This means you’ll recruit more of your front and side deltoids and pec muscles to help you lift heavier and with more control. As you press up and lower down, try to keep your elbows pointing forwards. Take a sharp breath in, tense your glutes and torso, and drive the bar straight up, breathing out as you press. As you near full extension, push your head forwards so your biceps align closely with your ears to ensure good form and ensure you don’t arch your back. As you lower the bar under control to chin level, move your head back slightly so you don’t clip your forehead on the way down. Keep your core tensed throughout the set.
Mistakes and recommendations:
Do not forget to warm up. Before performing the exercise, prepare your shoulders, hands and elbows.
Do not take too much weight. It may lead you to traumas!
Do not fix at the top point. You will load your spine too much this way!
Incorrect bar position. The barbell should be resting on your collarbone, around shoulder height. Do not move it forward too much – it makes your elbows unstable.