Movement Test
Double Dumbbell Overhead Hold
Ultimately, it is our ability to use positions that matter, the Double Dumbbell Overhead Hold is a very simple movement test to test if you have full overhead range of motion. There are a lot of reasons why this position may be limited even though it will almost certain “feel” like it’s your shoulder’s fault if you don’t have full ability in this movement test. Tight muscles, tissues, thoracic (T-Spine or upper back) spine’s ability to create braced extension up while keeping the core engaged all play a major role. But, if all of these things are in full working order, you should be able to hold two HEAVY dumbbells over your head with minimal effort. The common reactions we get from people who can and people who cannot yet pass the movement test are:
Can: “Is this all I’m supposed to be doing?”
Cannot Yet: “This is impossible. I’m supposed to hold heavy dumbbells like that?”
So, let’s jump in and see what camp you fit into…
The Movement Test
Start with a light pair of dumbbells and work your way up in weight as you test it out and warm-up. The test is simple,:
Can you keep your core braced with no compensation?
Draw you belly button into your spine,
Glutes (Butt Cheeks) squeezed,
Kegel,
Screw your feet into the ground,
Keep your rib cage like a cylinder stacked over your hips,
Externally rotate your shoulders, so the dumbbells are parallel with your body,
Head balanced over the center of your body
Can you easily lock out your elbows so your arms are extended all the way over your head?
Can you continue to breathe in a controlled manner?
Can you maintain the position relatively easily for 10 seconds?
Common Movement Test Faults
Overextended spine position. The athlete compensates with the tail bone extended up in the air and/or the rib cage poking out.
Elbows not able to easily lock out overhead.
Tight upper back causes the overhead position to just “feel” uncomfortable. The athlete has to word extremely hard even with moderate weights. If the athlete is not sure that it is easy, then the position is not 100% there yet.
