Quote · Mind Pump: Raw Fitness Truth
2889: 7 Muscle Building Exercises You Have Never Done (But Should Start Immediately)
Where this was said
Heavy overhead carries
At 18:02 · chapter starts 15:40
Sal's interest in overhead carries began with watching Olympic lifters perform overhead squats — holding weights overhead that he couldn't back-squat — and realizing that their extreme top-range stability was the missing ingredient in his own pressing. Once Justin encouraged the group to actually program overhead carries, Sal added 10 pounds to his overhead press in a short period. [1] — Sal Di Stefano "Sal's overhead press rose 10 lbs from carries: Adding heavy overhead carries to his training routine increased Sal Di Stefano's overhead pr…" 17:17 The carries force stabilization while in motion, adding a lateral and rotational variable that static pressing can never address. Adam's take is even more fundamental: carries made him realize how much value was being left on the table by never locking out and holding at the top of a press. He now always stabilizes at lockout, even on seated presses, and credits the change with superior shoulder development. The hosts recommend learning overhead carries first, then building up to circus pressing, push pressing, and eventually more complex overhead movements.
Overhead carries force you to stabilize heavy weight at lockout while your body moves — and that exposes the exact weakness that limits your overhead press. Sal added 10 pounds to his overhead press just from carries. Adam completely changed his pressing technique after learning to hold and stabilize at the top of every rep.
Adding heavy overhead carries to his training routine increased Sal Di Stefano's overhead press by 10 pounds — a significant jump on a lift he finds difficult to progress.
