In the shoulder-to-overhead series, the first lift that probably comes to mind is the shoulder press. On some days — and depending on the weight — it seemingly takes your entire body to move any weight close to your body overhead. The truth is that it does take your entire body to move that weight overhead; it is that quality that makes the shoulder-to-overhead lifts important for building core and shoulder strength, as well as developing power and speed.
Shoulder Press, Push Press, and Push Jerk
The legs gradually become more involved in the movement as you progress from shoulder press to push jerk.
These 3 lifts are what constitute the shoulder to overhead series. In an old-school CrossFit HQ video, original firebreather Greg Amundson demonstrates each movement:
If you move your eyes from left to right, you’ll see that the legs gradually become more involved in the movement as you progress from shoulder press to push jerk. What’s happening is that as you progress from shoulder press to push press to push jerk, the athlete is using more core-to-extremity movement to move the load overhead. CrossFit HQ, in their shoulder-to-overhead article, describes this core-to-extremity movement as “the power zone.”
The Power Zone
Did you know? The increased use of the legs & hip drive increases your overhead capacity by ~30% more.
The progression (from shoulder press to push press to push jerk) also increasingly relies on the power zone. In the shoulder press the power zone is used for stabilization only. In the push press the power zone provides not only stability, but also the primary impetus in both the dip and drive. In the push jerk the power zone is called on for the dip, drive, second dip, and squat.
CrossFit Magnitude cites the CrossFit Journal article:
As the athlete moves from shoulder press, to push press, to push jerk, the importance of core to extremity muscle recruitment is learned and reinforced. This concept alone would justify the practice and training of these lifts. Core to extremity muscular recruitment is foundational to the effective and efficient performance of athletic movement.
More Legs = More Weight
With any shoulder-to-overhead movement, remember to be full of air when you are pushing upward. It is difficult to move weight when your body and core are loose.
As one progresses from the shoulder press to the push press to the push jerk, an athlete should be able to move more weight overhead. How much weight, exactly? 30 percent more, according to some experts. CrossFit SouthBay, in their shoulder-to-overhead article, claims that “If done correctly, an athlete should able to push press 30% more weight than the shoulder press. Similarly, a push jerk max should be about 30% heavier than a push press max.”
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09Apr, 2014Categories:UncategorizedComments:No Comments Thursday April 10Better hip folding for toes to barhttp://www.mobilitywod.com/?s=toes+to+barLow backhttp://www.youtube.com/watch?v=yUKhljDYOZM3-6-9-12-15Box JumpsT2BOver head walking lungesLeave a Reply Cancel replyYour email address will not b...
Everyone is invited to join PCFer ML Gilbride's family and friends in a celebration of her life and legacy by participating in a CrossFit WOD in her honor. All are welcome to participate, spectate, or just come out to honor our friend. Registration link and details below.
Want to make your race experience more social? Plancast helps you discover what your friends are doing in the coming days, weeks and months. Now you can share your experience and distribute your photos and videos from a recent event through Twitter and Facebook instantly with your friends and fans.A...
Written by Neal Jamison, Brickhouse CrossFit Endurance Coach A couple years ago, back when we were still at the old 310 address, I challenged some of the endurance athletes to start running a short distance immediately after their WODs. The Big 6:30 ...
FREE COMMUNITY CLASSES!!! Saturdays at 10am are now open to our local Community and our NECF Friends and Family! Been wanting to try Crossfit, but been to nervous?!?! Come as a guest to NECF for a great beginner style workout. Coaches will be there to welcome and instruct you through basic Crossfit movements to keep you safe and efficient while you work. Current members are welcome as long as they bring a guest:) We hope this will be a great opportunity for more of our neighbors to get involved and see how NECF and being a part of our family can greatly improve health and daily life. Look forward to seeing you soon!
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Sometimes your PR might not seem so awesome compared to big-time CrossFitters, but remember that you are probably stronger than almost everyone you know!
Check out this article for some numbers to shoot for at different levels.
Outlaws, we are happy to offer you a new specialty course on Thursdays and Sundays. As always, this course is a free offering for all members. Thursday classes will begin April 24, and Sunday classes will begin April 27.
Meghan, our new in house sports massage therapist will be in tonight from 5-9. If you are feeling sore, need a little recovery or just want to treat yourself be sure to see her. It's a game a changer!!!
Outlaws, we are happy to announce a new specialty class we will be offering on Thursdays and Sundays! Check out the flyer below for more info on Yoga for Outlaws! Thursday classes start April 24th and Sunday classes start April 27th.
Strength: Dead Lift
10x Empty Bar
10x 20% of 1RM
10x 50% of 1RM
3x5 85-90% of 1RM
3xMax Strict Pull-Ups (In between Sets of Dead Lifts)
10 Thrusters 95/65