8 of the Best Weightlifting Exercises to Improve Your Aerial Performance

A typical bodybuilding the plan consists of frequently taking the bar above the head. Classic lifts, say the snatch and clean and jerkboth share the functional goal of lifting the head dumbbell in the finish. It is an integral part of the sport of weightlifting which is more difficult than it seems at first glance.

Raising overhead is an expression of both your shoulder and heart strength. There are precise techniques used in the overhead lift, which result in the perfect balance of the barbell on straight arms.
woman performing a one arm squat
By practicing the right lifts, your Unity is strength can become your best asset. These eight lifts are some of the best for getting strong overhead.

Best Aerial Exercises for Weightlifting

Strict press with dumbbells

the strict press is a classic overhead lift: simple, yet effective. In the lift, you take the bar from your shoulders up using only the upper body strength. As far as pure air power is concerned, the stricter presses than you dothe best.

Benefits of strict press

How to Do Strict Press

Begin the strict press by placing your barbell in the squat rack. Go to the front rack position with the bar resting on your shoulders. Stand on straight legs with your feet hip-width apart.

Prepare your core and push vertically against the bar. Once the bar clears your head, push your head through as you straighten your arms to finish the elevator. Carefully lower the bar to your shoulders and do between 3 and 10 reps per set.

To note: You can also do strict press with dumbbells.

Press the barbell

the push press takes the overhead press up a notch. Your leg strength plays a role in this lift by generating speed in the initial dip and barbell drive. It’s a very powerful liftwhich allows you to add more weight when passing overhead.

Advantages of push press

  • Adding weight to the press increases your overhead strength capacity.
  • Reader synchronization is transferable to the synchronization of lesson.

How to do the push press

Take the dumbbell to the front rack position out of the squat rack. Stand on straight legs with a tight core. While keeping your torso straight, soak your legs to a quarter squat position. Quickly change direction and push the bar up past your shoulders while extending onto your toes. Complete the lift by bringing your heels back to the floor and pressing the bar toward your outstretched arms above your head at the same time.

push jerk

the jerk takes the bar from shoulders to overhead in one quick motion. In the lift, you mainly use the strength of your legs to drive and catch the weight, which allows you to add more weight than a press.

There are a few different jerk styles, but the push jerk is best for targeting your true overhead stability and balance. In the push jerk, you don’t move your feet, allowing your lift to focus on nailing your perfect vertical workout overhead.

Benefits of Push Jerk

  • High lift power adds intensity to your work at height.
  • Form a fast setting improves your lifting speed.
  • The bent-legged grip improves your balance.

How to Push Jerk

Begin the push jerk with the barbell in the front rack position. With a straight torso and elbows updive into a quarter squat position and drive the helm quickly on your shoulders. Once the bar has passed your forehead, drop under the bar to grab it, then stand up.

One arm press

Adequate air resistance requires balance and symmetry. If imbalances are present, bilateral moves using the bar can now completely resolve weaknesses on one side. This unilateral movement entails each arm individually for valuable aerial stability and strength.

Advantages of the single arm press

  • It addresses weaknesses that may be present on one side.
  • Additional stabilization is needed overhead, which should translate into more barbell lifts.
  • It trains your heart to prepare for a uneven weight distribution air.

How to do the one arm press

To find your dumbbell of choice. Do this exercise while standing for the best overhead strength result. Take the weight on your shoulder and brace your core. Drive weight vertically air. Carefully lower the weight toward your shoulder.

To note: You can also perform one arm push ups for some added intensity.

Press behind the neck

Lifting behind the neck is a staple in air strength training for weightlifters. From this position, stack the bar directly above your spine and help with your bar path. The unique starting placement creates a solid foundation for your mobility and strength.

Benefits of the behind the neck press

  • Encourages pushing under the bar with proper head placement.
  • Works slightly different muscles than the front rack, resulting in more hypertrophy.

How to do the press behind the neck

Place the bar behind your neck, over your traps in a high bar position. Put your hands either outside your shoulders or in a wide grip. Stand on straight legs and point your elbows towards the floor. Push the bar from your shoulders up, with or without a leg workout.

Overhead squat

You can never go wrong using the overhead squat as a strategy to improve your aerial lifting. Not only do you take the weight above your head and hold it, but you perform a full depth squat while keeping the weight secure. He challenges your total mobility to its fullest extent while requiring absolute strength.

Benefits of the overhead squat

How to do the overhead squat


Start by taking the barbell behind your neck. Find your grip. Do a push press behind the neck to hold the bar above your head. Adjust your feet to a proper squat position.

While pushing against the bar with outstretched arms, perform a full squat, then return to a standing position. Stay balanced and tall under the bar and keep your arms straight the entire time.

Balance ripped off

When you’re ready to be fast and aggressive under the bar, the snatch the balance brings in a lot. In this lift, you quickly drop under the bar and catch it in a deep squat position.

Benefits of the Snatch Balance

  • He imitates and trains the footwork of the snatch.
  • It reinforces how well fall below the bar in the snatch.
  • It improves confidence with heavy overhead weights.

How to do the Snatch Balance

Find the starting position by taking the bar behind your neck for a quick grip on straight legs. Perform a dip and drive identical to a push press.

When the bar comes off your shoulders, slide your feet into a squat position and push yourself under the bar to a deep squat. You should take the elevator quickly with straight arms. Balance and hold the bar overhead in the lower grip and complete the lift as you stand up.

Isometric support

When going overhead, you need to be able to hold the bar in the first place. A thorough investigation lockdown is necessary for the finishing of each lift, especially in competition. It’s not always as easy as it looks, so a little extra practice can go a long way.

Advantages of the isometric headshot

How to do the isometric headlock

For the dumbbell overhead grip, start in the front rack position and press the bar overhead. Hold the weight for the desired duration. For example, do 4-5 sets for 30 seconds. You can also do the overhead hold in the snatch hold. For this variation, start with the barbell behind your neck before pressing overhead.

The overhead grip can also be done with dumbbells. Practice both arms with a dumbbell in each hand, or do one arm grips for unilateral stability work.

How to Schedule Air Force Work

If you are a weightlifter, these general exercises are probably already present in one way or another in your program. Depending on your level of experience, some will be more difficult than others. Your air force training should, however, be personalized according to your objectives.

Start by evaluating your air mobility. Grab a stud rod and work through presses, squats, and passes. When it becomes comfortable, switch to presses with the barbell, both from the front and back position of the rack. When it feels good, switch to an overhead squat. After you’ve mastered the press and overhead squat, you’re ready to introduce high-powered lifts such as the push press, jerk, balance snatch, and more.

When training aerial lifts for a few days or weeks, observe your strengths and weaknesses related to overhead. Identify the exercises that require the most work, and talk to your coach on including a combination of them in your plan.

Select 3-5 of the best exercises for you and repeat them to progress.

How to warm up for aerial lifts

Start your overhead lift with a complete warm-up. You should start with light cardio to prepare your body for exercise.

As you are going to extend your arms above your head, start with dynamic stretches of the shoulders and exercises such as pull-ups, arm circles, overhead lifts, or side bends. If your shoulder muscles are tight, release the tissues with a foam roller or massage ball. At the end of your warm-up, your shoulders should be “activated” and warm.

Warm up for your lift with the bar empty for 2-3 sets. Especially when going overhead, start light and gradually add weight. Make incremental jumps at your working weight for best results.

More general training tips

Now that you’re an expert on these aerial lifts, check out these other resources to maximize your aerial strength capabilities.

Feature image: Srdjan Randjelovic/Shutterstock

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