Here are Phillips’ Dos and Don’ts for overhead lifts:

Do

• Dumbbell snatches, overhead press, push jerks, incline dumbbell press and bench press

• Two overhead lifts two days a week in the off-season and one day a week in-season

• An active-dynamic warm-up before you lift

• Lift to build strength while maintaining body mass

• Rest and ice your shoulders after throwing or lifting

Don’t

• Perform any overhead lift without proper instruction

• Lift overhead after a practice filled with fielding and throwing

• Lift if you have any soreness or stiffness in your arm or shoulder

• Lose technique from trying to lift too much weight

• Lift for bulk

 

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