The expression “You can’t fire a cannon out of a canoe!” has been used to describe the importance of having a stable base when you try to apply force.

A practical application of this idea is focus on squeezing your glute when performing standing overhead presses to provide a stable base from which to perform the exercise. The increase in stability should also enable you to lift more weight than you could otherwise.


Also, squeezing your glutes prevents you from hyperextending your spine, and this will help prevent lower back pain and injury while performing these movements.