Press

The press, aka military press or shoulder press, is one of the few movements in CrossFit that you can regularly see in a globo gym. They may not be performing the press correctly, but you can generally tell what they are trying to do. The press can arguably be described as a static or potentially isolation exercise. It just works the shoulders, right? Sure, your shoulders are the focus, but your core is the key. If you do not keep a strong, tight core; your press will be weak and potentially cause you injury.

Last week’s post discussed the basic starting and ending positions for all three presses. This post will outline and discuss the press movement assuming that you are already in the correct starting position. Just as with in any lift we perform, breathing is crucial. Correct breathing technique will help prevent injury and greatly improve your chances of lifting heavier. Refer back to my previous post at the link above for proper breathing.

Press

• Press the weight vertically
• Core stays solid
• No arching
• Head moves slightly backwards as the bar passes in front of face
  • Pull your head backwards as if you are trying to make a double chin
  • Do not look up – this will cause arching
  • Do not look down – this will cause a bruised forehead
  • Keep your eyes forward
• Think of pressing through your heals
• Do not go up on your toes – this will cause arching
• Finish in the ending position with your ears slightly forward of your arms – shove your head through the window.
• When you are ready to lower the weight you have two options:

1. Dump the weight
   1. Literally drop the weight in front of you from over head
   2. Simultaneously allow the weight to start falling forward as you take a step backwards
   3. Do not attempt to throw the weight for max distance – this will cause bloody shins as the bar will bounce off the rack and right back at you or someone else
2. Lower and cushion
   1. Lower the bar following the same path as the press, but in the opposite direction
   2. Cushion the bar’s landing on your shoulders by bending your knees at the same moment
      1. 1. Only bend your knees enough to cushion
         2. Make sure your hips are slightly back, not tucked under
         3. Make sure your heals are firmly on the ground
         4. Do not go up on your toes to cushion
         5. There is no need to go into a full squat
         6. After lowering the bar reset to your correct starting position
   3. Allowing the bar to crash down on your shoulders hurts and tires you out
   4. Lowing the bar slowly without cushioning is the same as performing a negative, and will fatigue you quickly
   5. The lower and cushion technique is ideal for performing reps of the shoulder press

Re-racking

• Use the lower and cushion technique
• Walk forward towards the rack
• Make sure the bar touches the verticals of the rack
• Lower the bar into the horizontal bar supports by bending your knees
• Do not walk forward as you are lowering the weight and place the bar in the rack
• Do not take the weight from overhead and place it in the rack by extending your arms away from your body

Follow proper shoulder press technique and you will be able to lift more as well as keep your back safe. Now press!

Workout of the Day 7/6/2010

A. Press 2-2-2

B. 60 Overhead Squats for time (95/65)

*Every time you have to bring the bar down. Run 200M and perform 10 pull-ups before picking the bar back up again.