A Road Map To Overhead Stability

Many shoulder injuries occur in the overhead position and can be a difficult problem to solve. This difficulty stems from the fact that the cause for your injury risk overhead can be from many different reasons.
Trying to fit all of the different exercises into one video that could potentially improve your overhead stability would be impossible. However, you can take the following road mad and apply many different drills to your specific case.
First: Releases.
1) T-spine mobility. If you have a tight t-spine, you'll have a hard time getting stable overhead.
2) Release the Lats/Serratus Anterior junction so you have less restriction getting overhead.
*Honorable mentions - Shoulder external rotation. Biceps. Pec major and minor. I can't possibly get examples of all of these!
Second: Stability.
1) Learn stable retracted position with simple rowing patterns. Without understanding what stability feels like with a horizontal pull, you won't be able to successfully transition into the overhead position.
2) Hanging. This is a very underutilized drill to improve stability. Simply spending some time hanging from a bar will improve the stability and mobility around the shoulder girdle.
*honorable mentions: Kettlebell arm bar variations, bottoms up carries, overhead carries. Spend time under tension with these! Shoot for 1 minute working sets on each side!
Third: Integration of Complex Movements.
1) Seated row + External rotation + Pressing overhead into the snatch position. This drill is a great way to feel the stability at each different components of the drill. If one feels more difficult, stop and work on improving that skill before progressing.
2) Kneeling landmine press. This is a great drill for those who don't quite have the flexibility to get overhead. Performing this in kneeling or tall kneeling position creates a great demand on pressing patterns as well as core stabilization.
*Honorable mentions: bottoms up presses, overhead carries, hanging scapular circles.