Sore Glutes After Doing Overhead Press? Issue Solved
Are you working out and finding that your glutes are feeling super sore after doing overhead press?
Well, you’re certainly not alone! Many people have experienced the same thing. It can be frustrating because it’s obviously an area you don’t want to irritate too much during this focused period of challenging yourself physically.
But fear not…we’ve got all the answers to get your glutes back on track so you can continue enjoying your gym sessions in maximum comfort and efficiency! Let’s dive into what could be causing that unwanted ache.
Sore glutes after doing overhead press?
There could be a few things causing this issue, one of them being not warming up correctly. It’s essential to include a few dynamic stretches and activations prior to doing any overhead press movements. This will not only help increase your flexibility and range of motion, but it will also help prevent any potential injuries. Weak glutes can often leave your entire lower body feeling weak and unable to handle the load of a heavy overhead press. Therefore it’s important to strengthen your glutes with a few specific exercises prior to doing any overhead press. Weak core muscles could also be the problem, as the core is integral in stabilizing the spine and pelvis during overhead press movements. So if you have weak core muscles, it’s likely that your glutes will be overworking to try and compensate for the weak muscles in your core. Imbalances are another potential cause of sore glutes after doing overhead press. This could be from an imbalance of muscle strength or flexibility in the lower body, which can cause one part to work harder than the other. Pulled muscles could also be the culprit. If your form is off during an overhead press, it can lead to muscle strain in the glutes. Hip mobility and squats or deadlifts in the previous session are other possible factors contributing to your sore glutes. If you haven’t stretched and activated your hips before doing any of these exercises, it could cause tightness in the glutes.
Although sore glutes after overhead press aren’t the most desirable feeling, it’s certainly not something to worry about. By following several of the tips outlined below, you can get back to pressing without any pain in no time!
Not warmed up
Unfortunately, this is a fundamental mistake many gym-goers make and overlook far too often. It’s essential to include a few dynamic stretches and activations prior to doing any overhead press motions.
Around 10-15mins should do the trick and should be focused mostly on foam rolling and dynamic stretches.
This will not only help increase your flexibility and range of motion, but it will also help prevent any potential injuries.
Attempting to do any exercise cold can have serious consequences. Always ensure you have warmed up properly before starting any exercise to get that blood pumping and the muscles warm!
Prior to executing the overhead press, it’s essential that you warm up your body in order to perform this lift with perfect form.
As the movement requires a multitude of elements working simultaneously, being warmed up is absolutely key!
Weak glute muscles
Weak glutes can often leave your entire lower body feeling weak and unable to handle the load of a heavy overhead press. Therefore it’s important to strengthen your glutes with a few specific exercises prior to doing any overhead press.
Exercises such as hip thrusts, kettlebell swings, bodyweight squats, and glute bridges are all great options for strengthening your glutes.
These should be done not only with weights but also with body weight to ensure that your glutes are able to handle the weight of an overhead press.
We have all seen those people in the gym that neglect to exercise the lower part of their torso by “skipping leg day” regularly, which leaves them with skinny legs and weak glutes which can be a recipe for disaster when it comes to overhead pressing.
Take the time to work your lower body with the same intensity that you would your upper body. Doing so will ensure that your glutes are strong enough to handle any overhead pressing.
Weak core muscles
The core is integral in stabilizing the spine and pelvis during overhead press movements. Therefore, if you have weak core muscles, it’s likely that your glutes will be overworking to try and compensate for the weak muscles in your core.
Over a period of time, this can lead to sore glutes which can be prevented by strengthening the core.
If your core is loose and not engaged, it will cause your entire body to become unstable, resulting in an ineffective and possibly dangerous overhead press.
A few good exercises to help strengthen your core include planks, mountain climbers, and ab wheel rollouts.
These should be done regularly to ensure that your core is strong enough to support your overhead press movements.
Imbalances
Imbalances in the body can cause a lot of issues, and this is especially true when it comes to overhead press. If you have one side of your body stronger than the other, it can put a lot of strain on the weaker side.
This also applies to the upper and lower parts of the body. If your upper body is significantly stronger than your lower body, it can cause serious issues when you try to do an overhead press.
It’s important to be aware of the imbalances in your body and work on correcting them.
This can be done by doing unilateral exercises in order to ensure that both sides are being worked equally.
By taking the time to identify and fix any imbalances in your body, you can prevent any potential soreness or injuries that could arise down the road.
Pulled muscle?
If you are still having issues and are not sure why it could be a sign of a pulled muscle.
It is important to immediately stop the exercise and seek medical attention. Sore glutes after doing an overhead press are not something to be taken lightly, as it could be a sign of a more serious issue.
Make sure to put your well-being first and be conscious of how much strain you are putting on yourself. Dedicate some time to listening hard to what your body needs so that you don’t overexert it.
If you are new to lifting, you might not be as in tune with your body, as a regular gym goer might.
This means you might not be aware when you are doing too much or not taking the proper precautions to keep yourself safe.
You must listen to your body if it’s trying to tell you something. Sore glutes after doing an overhead press can be a sign of something more serious, make sure to take the necessary steps to avoid any further injury.
Hip mobility
It is important to have good hip mobility in order to do any overhead press movements with proper form.
Stretching your hips before and after any workout can help you prevent any soreness and tightness in your glutes.
Doing specific hip mobility exercises such as fire hydrants, side lunges, and hip circles can help increase your range of motion and reduce any soreness.
If you have a limited range of motion in your hips, it can cause additional strain on the glutes which can result in soreness.
Take the time to work on improving your hip mobility and you will see a decrease in soreness after an overhead press.
Hip mobility is something that people overlook, but it is essential for any heavy lifting.
Related: Wrist pain from overhead press?
Form and technique
If you are not doing the overhead press movement with proper form and technique, it can cause soreness in the glutes.
The best way to ensure you are doing an overhead press correctly is to record yourself.
This will allow you to check and make sure your form is correct so that the strain is being put on the right muscles.
For an overhead press, you should be standing with your feet shoulder-width apart and your back straight. Your arms should be bent at a ninety-degree angle and your palms should be facing forward.
Make sure to keep your core tight and do not let your lower back arch. When bringing the weight up, make sure to keep your elbows tucked in and avoid any jerking motions.
Using proper form and technique is essential in order to avoid any potential injuries or soreness.
If you are still having sore glutes after doing an overhead press, make sure to speak with a health professional or personal trainer for further advice.
They will be able to assess your form and provide you with the best advice on how to prevent any further soreness.
Heavy weight
If the weight you are lifting is too heavy for you, it can cause soreness in your glutes.
Start by using a lighter weight and focus on proper form. The most frequent issue lifters encounter when performing the overhead press is attempting to lift a weight that’s too heavy.
It may be wise to initially use only the barbell when starting since it allows you to master the movement and guarantee that your form is correct.
Once you feel comfortable with the motion, slowly start to add more weight until you find the right balance.
Once you are confident with the movement you can then increase the weight slowly.
Also, make sure you are taking breaks between sets in order to give your body time to recover and prevent any additional soreness.
Squats or deadlifts in the previous session
If you have done squats or deadlifts in a previous session before doing an overhead press, it could be the cause of your sore glutes.
Squats and deadlifts are known for putting a lot of strain on the glutes, so it is important to give your body enough time to recover between sessions.
If you are doing multiple exercises that target the same muscle group in a single session, make sure to take breaks in between sets to make sure your muscles have time to recover.
If you have had a heavy squat session previously, make sure you take a few days off before doing an overhead press.
Giving your body time to rest and recover is essential in order to prevent any potential soreness or injuries.
Maybe consider changing your fitness program if there’s conflict between exercises.
The final part of the lift
The soreness of your glutes after an overhead press could be a result of the final part of the lift.
When you reach the top of the press, your glutes should be engaged in order to keep your hips and torso stable.
If you are not engaging your glutes at the top of the lift, you’re putting all the strain on your lower back and shoulders.
Engage your core and make sure your body is braced at the top of the lift in order to ensure you are using the correct muscles.
Also, make sure that you are not holding your breath when lifting the weight. Exhale as you press up the weights in order to keep your core muscles engaged and your glutes firing.
Make sure to keep your glutes engaged throughout the entire lift and focus on pushing your hips forward when coming back down.
Engaging your glutes will help keep your form and technique correct, as well as help prevent any potential soreness.
Bar path
Another factor that could be causing your glutes to be sore after an overhead press is the bar path.
Make sure the bar is moving in a straight line as you press up. If the bar isn’t moving straight up, then it’s likely you are not engaging your glutes correctly.
Focus on keeping your elbows tucked in and pushing through the heels of your feet as you press up. This will help keep the bar on the correct path and prevent any additional soreness.
Finally, make sure you are not arching your lower back when lifting the weight. This can put a strain on your lower back and cause additional soreness in your glutes.
Keep your core engaged and make sure you are keeping your body braced so that the weight is evenly distributed throughout your body.
Related: Does shoulder press work side delts?
Hip and lumbar flexion
The final factor that could be causing your glutes to be sore after an overhead press is hip and lumbar flexion.
When performing the overhead press, make sure you are not flexing your spine too much. This can cause soreness in your glutes and lower back.
Focus on pushing your hips forward and keeping your torso stable throughout the entire lift. This will help keep your spine in a neutral position and prevent any potential soreness.
A good way to make sure you are engaging your glutes correctly is to think of driving the bar up with your hips.
The combination of proper breathing and hip drive can help keep your glutes engaged throughout the lift and prevent any unnecessary soreness.
Final thoughts…
Overall, there could be a few things causing your sore glutes after doing an overhead press.
Make sure you are warming up correctly, using the correct weight, and engaging your glutes and core muscles throughout the entire lift.
Also, make sure you are keeping your bar path straight and avoiding excessive hip or lumbar flexion when performing the press.
These tips should help you to keep your glutes from becoming too sore after an overhead press.
Do you get sore glutes when doing overhead press? Let me know in the comments section below.
