The shoulder press develops shoulder strength, stability and requires good core control. It's not a dynamic lift like the push press or push jerk. It's a slow and controlled lift.
Two common issues we see with the press are:
1. Moving the bar around your head
2. Overextended spine at the top of the lift.
Remember, you always move your body around the barbell. So in the press, move your head back and out of the way so that the bar can move in a straight path. I think of moving my head backwards then driving the bar through the space where my face just was. It's almost as through I'm driving the bar backwards. In reality the path of the bar is straight. But, for me, thinking of driving the bar backwards through my face helps.
To help keep a neutral spine and braced core at the top of the lift, think about drawing your ribs toward your hips. Squeeze your butt and draw your ribs down. This will help keep your spine neutral and eliminate amy back pain you might feel as the weight goes overhead. Good luck!
5-5-3-3-1-1-1 reps for load of:
Use the heaviest weight you can for each set. Go for a max effort press.
Rest as needed between sets.
Cash-out: 50 burpees for time
Today is a heavy day. We are developing shoulder strength. We are also working speed and power with 50 burpees for time. Good luck!
Record your WOD on Beyond the Whiteboard.
Do you need CrossFit or yoga gear? Click on the links below to buy through our GORUCK, Reebok, Rogue or Affiliate share sale programs. These are affiliate links and our gym will be compensated if you make a purchase after clicking on these links.
Check out our Flickr page!