Overhead press
4 sets of 5-8 presses overhead, 2 min rest.
- Slot
- Strength
- Focus
- General strength
- Time
- 15 min
- Intensity
- Moderate
- Injury risk
- Low
- Intervals
- 4 rounds, 2:00 rest
- Equipment
- Dumbbell
How to do it
Stand tall holding two dumbbells (or a barbell) at shoulder height. Brace your core and squeeze your glutes, then press the weight straight up until your arms are locked out next to your ears, and lower with control. Do 5-8 reps per set, 4 sets, with 2 minutes rest. Keeps your shoulders strong in the overhead position, balancing all the pulling from climbing.
Who it’s for
Overhead strength, which climbing never builds and shoulders need. It’s the simplest counterweight to a training week that’s otherwise all pulling.
Common mistakes
- Arching the lower back. Squeeze the glutes and brace the core. A big arch means the weight is too heavy.
- Pressing in front of the face. Finish with the arms next to your ears, weight over the shoulders.
- Shrugging at the top. Let the shoulders come up naturally at lockout, but don’t hunch.
- Going heavy early. Five to eight clean reps is the target. Technique first.
How to progress
Small weight increases, four sets of five to eight. Dumbbells are kinder on the shoulders than a barbell for most climbers, and single-arm presses add a core demand once the pattern is solid.
When it fits
The training periods this exercise fits into in Blok Sessions.
- Base Lots of easy climbing, good movement and aerobic fitness.
- Strength Stronger fingers and pulling, with weight you control.
- Power Explosive moves, momentum and coordination.
- Power Endurance Keep your power through one hard move after another.
- Endurance Climb longer before you pump out, by moving efficiently.
- Performance Peak for a trip or a comp: focus, reading problems, trying hard.
- Deload Train less, let your fingers recover, keep moving.
Related blocks
Start with a ready-made block
A six-week strength plan with a deload, as a file for the app, and seven short emails on how to run it.