How to do Shoulder to Overhead

To perform the Shoulder to Overhead Press correctly, start by standing with the barbell resting on your front shoulders, with your hands positioned next to your shoulders. Push the bar upwards until it is balanced directly over your shoulders and mid-foot. At the top of the movement, ensure your elbows are locked and shrug your shoulders towards the ceiling to complete the exercise with proper form.

Introduction:

The “shoulder to overhead” (STO) movement is a fundamental exercise in CrossFit that encompasses several variations, such as the strict press, push press, push jerk, and split jerk. This exercise is essential for developing upper body strength, power, and stability. Whether you are aiming to lift heavier weights or improve your overall athleticism, mastering the shoulder to overhead movement is crucial. In this guide, we’ll break down the steps, equipment needed, scaling options, common mistakes, benefits, muscles worked, and alternative exercises to help you perfect your technique and achieve your fitness goals.

Steps in the Shoulder to Overhead movement

1. Set-Up:
  - Stand with your feet shoulder-width apart.
  - Hold the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
  - Rest the barbell on the front of your shoulders, elbows slightly in front of the bar.
2. Strict Press:
  - Engage your core and keep your spine neutral.
  - Press the barbell directly overhead until your arms are fully extended.
  - Lower the barbell back to the starting position with control.
3. Push Press:
  - Dip slightly by bending your knees and hips while keeping your torso upright.
  - Explosively extend your hips and knees to generate upward momentum.
  - Press the barbell overhead, locking out your arms.
  - Lower the barbell back to the starting position with control.
4. Push Jerk:
  - Dip slightly and drive the barbell up with an explosive hip and knee extension.
  - Quickly drop under the barbell into a partial squat as you press it overhead.
  - Stand up fully with the barbell overhead.
  - Lower the barbell back to the starting position with control.
5. Split Jerk:
  - Dip slightly and drive the barbell up with an explosive hip and knee extension.
  - Quickly drop into a split stance (one foot forward, one foot back) as you press the barbell overhead.
  - Stand up by bringing your feet together with the barbell overhead.
  - Lower the barbell back to the starting position with control.

What Equipment is needed

Barbell: Standard or Olympic barbell suitable for your strength level.
Weight Plates: Adjustable weights to increase or decrease the load.
Collars: To secure the weight plates on the barbell.
Lifting Platform: Optional, but provides a safe and stable surface for lifting.
Lifting Shoes: Flat-soled shoes provide stability and better force transfer during the lift.
Chalk: Optional, but useful for improving grip on the bar.
Lifting Belt

Check out the Equipment subsite for more tools, tips, and inspiration.

Scaling Options:

To gradually build strength and proficiency, consider the following scaling options:

Dumbbells: Perform the shoulder to overhead movement with dumbbells if a barbell is too challenging.
Lighter Weights: Start with lighter weights to perfect your form before increasing the load.
Assistance Bands: Use resistance bands to help with the pressing movement if necessary.

Common Mistakes to Avoid:

Incorrect Grip: Ensure your hands are placed slightly wider than shoulder-width apart to maintain control.
Arching the Back: Keep your core engaged to avoid excessive arching of the lower back.
Inconsistent Bar Path: Press the barbell in a straight line directly overhead to maintain balance and control.
Lack of Explosiveness: Use your legs and hips to generate power, especially in the push press, push jerk, and split jerk variations.

Benefits of the Movement:

Upper Body Strength: Builds strength in the shoulders, triceps, and upper chest.
Power Development: Enhances explosive power and speed, crucial for many athletic activities.
Core Stability: Engages the core muscles, promoting stability and balance.
Functional Fitness: Improves overall functional strength, useful in everyday tasks and other lifts.

Which Muscles Are Worked:

During this exercise, the following muscle groups are engaged:

Primary Muscles:
- Deltoids
- Triceps
- Upper Chest
Secondary Muscles:
- Core Stabilizers
- Upper Back
- Lower Body (in push press, push jerk, and split jerk)

Alternative Similar Movements:

If you’re seeking variation or targeting specific muscle groups, consider incorporating these alternative exercises:

Check out the exercise library for more alternatives!

Q&A for Shoulder to Overhead

How do you exercise your shoulders to overhead?
Exercise your shoulders to overhead by incorporating movements like the strict press, push press, push jerk, and split jerk. Focus on maintaining proper form, engaging your core, and gradually increasing weight.

How to do an overhead shoulder press?
To do an overhead shoulder press, stand with your feet shoulder-width apart, grip the barbell slightly wider than your shoulders, and press the barbell directly overhead until your arms are fully extended. Lower the barbell back to your shoulders with control.

What are the rules for shoulder to overhead?
The rules for shoulder to overhead include maintaining a straight bar path, engaging your core, using an appropriate grip width, and avoiding excessive back arching. Ensure you follow proper form and technique for each variation (strict press, push press, push jerk, split jerk).

What does shoulder to overhead work?
Shoulder to overhead works the deltoids, triceps, upper chest, and core stabilizers. Variations that involve leg drive, like the push press and jerks, also engage the lower body muscles.

Why is overhead press so hard?
The overhead press is challenging because it requires significant upper body strength, shoulder stability, and core engagement. The movement also demands proper technique to avoid strain on the shoulders and lower back.

What is the difference between push press and shoulder to overhead?
The push press is a specific variation of the shoulder to overhead movement where you use a dip and drive from the legs to press the barbell overhead. Shoulder to overhead encompasses various movements, including the strict press, push press, push jerk, and split jerk.

What is the shoulder to overhead standard?
The shoulder to overhead standard involves pressing a weight from the shoulders to a fully extended position overhead, maintaining a straight bar path, and keeping the core engaged. Different variations may have specific standards, such as a dip and drive for the push press or a split stance for the split jerk.

What is a CrossFit shoulder to overhead?
A CrossFit shoulder to overhead refers to the movement of pressing weight from the shoulders to overhead, often performed with high intensity and varied forms, including strict presses, push presses, push jerks, and split jerks.

Can I do shoulder press instead of overhead press?
Yes, the shoulder press (strict press) is a form of the overhead press where you lift the weight without using your legs. It’s a great exercise to build pure shoulder strength.

Is military press or overhead press better?
Both the military press (strict press) and overhead press are effective for building shoulder strength. The choice depends on your training goals; the military press emphasizes strict form and shoulder engagement, while the overhead press may include variations with leg drive.

Are overhead presses enough for shoulders?
Overhead presses are excellent for developing shoulder strength and size, but incorporating a variety of shoulder exercises, like lateral raises and rear delt flyes, can provide more balanced shoulder development.

How to do overhead shoulder press properly?
To do the overhead shoulder press properly, stand with feet shoulder-width apart, hold the barbell at shoulder level, engage your core, and press the barbell directly overhead. Ensure your arms are fully extended and avoid arching your back.

How do you strengthen your shoulder overhead?
Strengthen your shoulder overhead by performing regular overhead pressing exercises, progressively increasing weight, and incorporating accessory exercises like dumbbell presses, push-ups, and planks to build overall shoulder stability and strength.

What not to do during overhead press?
During the overhead press, avoid arching your lower back, using too much weight, and gripping the bar too narrowly. Ensure you engage your core, maintain a straight bar path, and use proper form to prevent injury.

Is Arnold press better than shoulder press?
The Arnold press adds a rotational component to the shoulder press, engaging the front delts and providing a fuller range of motion. Both exercises are beneficial; the Arnold press can complement the standard shoulder press by targeting different aspects of the deltoids.

Does overhead press build chest?
While the overhead press primarily targets the shoulders and triceps, it also engages the upper chest muscles to a lesser extent. For more chest development, incorporate specific chest exercises like bench presses and push-ups.

Conclusion:

By incorporating the shoulder to overhead movement into your CrossFit routine, you’ll develop a powerful and well-rounded upper body. With consistent practice and attention to form, you’ll be able to progress through the variations and lift heavier weights with confidence. So, grab a barbell, focus on your technique, and watch your strength and athleticism soar to new heights!