I had anuj watching me and helping me for my overhead squats, as i had been having a hard time retracting my shoulders and basicly getting my form right.
Kanishk, are you pulling outwards on the bar during the overhead squats?
I have been struggling to get the dumbells in the correct position before doing my set while on the bench
This is a step by step approach to getting the dumbells in position for dumbell bench presses that I previously gave Mike in his journal. So this is just a copy and paste which may or may not be related.
1. Place the weights at the end of the bench so that you can lift them from a position that is almost straddling the bench…ready to sit down.
2. Bring the weights to your knees so that the dumbell ends rest on the knees and sit back onto the bench so that the bell are planted on your knees and you have a "hammer" grip.
3. Take some breaths and brace your core and rock back using your knees to bring the weights back into position. Here is the key..you are not using your hip flexors and legging them up you are setting your core rigid and rocking back using momemtum to do it..don't roll back rock back.
4. Like you were trying to do as you roll back into position simultaneously try to retract your scapula and depress them. So scapula pinched together and down.
The key is that you must remain rigid and not use your stomach because when your start flexing and curling like that it is very difficult to also set the scapula. What is going to happen is that you are going to flex your RA which is also going to "curl" your chest forward and also tend to make you posture you neck. From that position and also manipulating heavy weights you are fighting a losing battle trying to have any control over your scapula. You can extend the thoracic so you lose a big factor in creating a stable base.
Try it as an experiment right now. As you are sitting put your arms in front of you as if you are driving a race car and flex your abs like you are trying to curl up like one of those rolly polly bugs. Do it hard. Then try to swing up you knees and while you are doing all this see what happens to your thoracic spine and how much control you have over your scapula.