Hold The Bar Overhead with the Upper Back
Note that we are NOT shrugging the shoulders up—it can appear that way because the upper traps will be tight as part of the total effort, but the shoulder blades are retracted and upwardly rotated, not elevated. Elevation reduces their contact with the ribcage, which means reduced control and stability.
There is no need to push your head forward and down dramatically, although you can definitely try it for yourself. Just be forewarned that there is a point of diminishing returns, and that an excessive forward/downward head position tends to encourage forward imbalance.
And yes, if your overhead mobility is limited, this position will be harder to achieve, and that’s exactly why your overhead position is less stable. You need to improve your mobility while you continue trying to get as close to this position as possible every time you have a bar overhead, which itself will help your mobility.
There is no need to push your head forward and down dramatically, although you can definitely try it for yourself. Just be forewarned that there is a point of diminishing returns, and that an excessive forward/downward head position tends to encourage forward imbalance.
And yes, if your overhead mobility is limited, this position will be harder to achieve, and that’s exactly why your overhead position is less stable. You need to improve your mobility while you continue trying to get as close to this position as possible every time you have a bar overhead, which itself will help your mobility.
