ClapMove · clapmove.com
Exercise handout — move better, feel better.
Overhead Hold
Hold weight overhead with locked arms. Builds overhead stability and endurance.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
dumbbells
No equipment? Try: Kettlebell, Barbell, Plate
Dosage
3
Sets
30 sec
Reps / Time
60 sec
Rest
30-60 second holds
Tempo
Step-by-Step Guide
Set up
- Press weight overhead with both hands or one
- Lock arms straight
- Stand with feet shoulder-width apart
Step 1 of 5
Keep arms locked straight
Step 2 of 5
Squeeze shoulder blades
Step 3 of 5
Tighten core
Step 4 of 5
Keep breathing normally
Step 5 of 5
Hold for prescribed time
Breathing
- Breathe normally
- Don't hold your breath
Form Cues
- Arms stay locked
- Core stays tight
- Don't let weight drift forward
- Keep breathing
Common Mistakes to Avoid
- Arms bending
- Weight drifting forward
- Holding breath
- Arching back
Safety Information
Start light. Build overhead stability gradually.
Progressions
Use heavier weight or longer hold
Regressions
Use lighter weight or shorter hold
Get your free personalized program at clapmove.com/register
Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.