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Home / Fitness and Health / Martins Licis and Squat University share tips on the overhead press form

Martins Licis and Squat University share tips on the overhead press form



Dr. Aaron Horschig of Squat University and the reigning strongest man in the world, Martins Licis, forged a strong bond in 2019 as Dr. Horschig Licis helped recover from injuries. They have jointly created numerous training videos, including their tips on how to master the deadlift and squat. They’re back with another video to share their tips on how to properly run the overhead press.

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“Most big boys don’t have the flexibility to bring the bar up to their collarbone,” notes Licis. He shares that he has found it harder to increase his strict press weight, especially when compared to the taller men he competes against in the strongman circle.

To improve lift and other pressure movements overhead, he has worked on his mobility.

“I use my lower traps and lats to retract and push my shoulder blade to pull the bar into my collarbone,” says Licis.

This helps him transfer the force from his legs to his chest and directly to the bar.

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As he pushes a barbell, Licis finds that his elbows are slightly in front of his wrists (an ideal stacked position). He pulls his head and chest back slightly and brings his spine into a neutral position.

“I never want to slide my neck forward and down because it will lose my lockout,” says Licis.

For his push press, which is more geared towards Olympic lifting than Licis’ strongman presses, Dr. Horschig stated that his elbows will be a little higher to mimic the jolt typical of this type of movement. However, both variations will use the same premise: push back and really bring the barbell behind your head and over your ears. Horschig has a trick to keep his form on track.

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“One analogy that worked for me is to think that if you push open a window and poke your head a little bit, it will help get the barbell in a good position,” says Dr. Horschy.

Before he comes to training, Licis finds that he is still recovering from a car accident, so he may have a little easier time training.

Licis reaches for a bar and starts to work on his overhead press to warm up without adding any weight.

“It feels good, it takes a lot more focus to reach the lockout. My lats and shoulders now feel stiff,” says Licis.

The guys then come to rotating lifts and finish the workout.

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