AMRAP 20 Minutes:
50 Double Unders
10 Pull Ups
15 KB Swing 53/35
Movement Proficiency Test #2 from CrossFit East Sac on Vimeo.
Overhead pressing is another essential functional movement which we all must gain the ability to perform correctly. The ability to lift objects overhead is necessary for daily activities. A technically correct overhead press requires a great degree of shoulder mobility and balanced musculature of the upper body. Shoulder mobility will prove to be the biggest challenge one will face in achieving the proper positions for pressing. Those who lack the mobility to overhead press are likely to have poor posture and are likely to suffer shoulder injuries. Working to correct these mobility issues and creating a balanced press will help improve posture and prevent injuries to the shoulders.
While the basic shoulder press is a great indicator of upper body strength and mobility, the push press and the push jerk challenge more difficult aspects of fitness such as mid-line stability, full body strength, speed power, coordination, agility, balance, and accuracy. While learning the press may not prove to be all that difficult (unless you have severely tight shoulders), learning to unleash the power of the push press will be much more challenging, and learning the coordination, timing, and positioning for the push jerk will challenge even the best athletes.
If you struggle to meet the requirements for the overhead press variations, you will likely need to spend a great deal of time and effort working on shoulder mobility. If you struggle with the coordination aspect of the movement, we will give you drills to help build muscle memory. Like the squat, if you struggle to perform the press correctly, you are likely on a pathway to dysfunction or injury and correcting the issues will help you unleash tons of potential.
Points of Performance: (apply to all press variations)
Proper setup
Midsection remains neutral
Straight bar path
Proper finish position
Setup:
Feet hip width
Bar resting on body
Full grip with thumb around bar, just outside shoulders
Elbows slightly in front of bar
Finish:
Full lockout of hips and knees, shoulders and elbows, with active shoulders
Bar is locked out directly over the back of the shoulders
Head through the window with ear visible from the side
Movements and Requirements:
Shoulder Press (@ 1:05)
Must demonstrate all points of performance simultaneously
Push Press (@ 3:31)
Vertical dip and drive
You must complete hip extension before initiating the press
All points of performance
Push Jerk (@ 5:40)
Vertical dip and drive
Hip opens completely on drive
You must complete hip extension before initiating the press
Bar is received or locked out in a partial squat position
Feet remain inside shoulder width upon lockout
All points of performance
*Demonstration of Movement Proficiency test #2 @ 7:44
