CrossFit is an intense fitness program that focuses on combining strength training, cardiovascular exercises and weightlifting to provide a full body workout. Shoulder-to-Overhead (S2OH) movements are important components of CrossFit as they help strengthen the shoulders, back and arms. In this comprehensive guide, we’ll look at what S2OH in CrossFit is, how it can benefit you, and give advice for beginners starting with S2OH in CrossFit.
What is Shoulder-To-Overhead (S2OH)?
Shoulder-to-overhead (S2OH) is a weightlifting exercise used in CrossFit that involves lifting a barbell from your shoulders directly over your head. It’s part of the Olympic lifts which include Snatch, Clean & Jerk, and Push Press. This type of exercise strengthens the deltoids, trapezius, triceps and core muscles. Proper form and technique is essential when doing S2OH so make sure to follow proper guidelines for safety.
Proper Form for S2OH in CrossFit
When performing S2OH, it’s important to start in the correct position. Begin by standing up straight with feet hip width apart. Take a deep breath before picking up the barbell and pressing it above your head. Keep the torso upright and chest out during the entire movement. Once the barbell has been lifted overhead, lower it back down slowly and carefully to your shoulder area.
Benefits of Doing S2OH in CrossFit
The main benefits of doing S2OH in CrossFit include increased upper body strength, improved mobility and flexibility, better posture and balance, enhanced coordination and overall physical performance. Additionally, S2OH can be used to build muscle mass and burn fat due to its intensity. As with all forms of exercise, consistency is key to seeing results.
Common Mistakes When Doing S2OH in CrossFit
Common mistakes when doing S2OH include using too much weight or improper form resulting in injury or strain. Other common errors include not focusing on technique rather than speed, locking out elbows prematurely and allowing the head to move during the lift instead of keeping it still.
Advice for Beginners Starting With S2OH in CrossFit
If you’re just getting started with S2OH in CrossFit, it’s best to focus on mastering the basics first before adding weight. Start with light weights until you get comfortable with the motion and ensure you maintain good form throughout each repetition. Make sure to warm up properly prior to exercising and take breaks if needed. Always consult with a qualified instructor if unsure about anything.
Progressing With S2OH in CrossFit
Once you’ve mastered the basics, you can begin to progress with S2OH by adding more weight or complexity to the movement. A great way to do this is to incorporate variations such as paused reps or snatch grip presses. You can also add a few reps every week until you reach your desired amount of sets. Be sure to listen to your body and never push yourself beyond your limits.
CrossFit Exercise Combos That Include S2OH Movements
There are many different types of workouts that involve S2OH movements such as squats combined with presses, pull ups followed by power cleans, burpees combined with jerks and deadlifts accompanied by push presses. All of these combos target multiple muscle groups while providing a full body workout.
Making Sure You Have Good Technique for Every Repetition
Good technique is essential when doing any type of exercise especially when it comes to S2OH movements. Make sure to keep your core engaged and maintain good form throughout each rep even when fatigued or tired. If you find yourself struggling then reduce the weight or rest longer between sets.
Stretching Before and After Doing S2OH in CrossFit
Stretching is an important part of any fitness routine and should not be neglected when doing S2OH exercises. Dynamic stretching before beginning helps warm up the body and prevent injuries whereas static stretching after helps lengthen tight muscles and improve recovery time.
Incorporating Weight Variations into S2OH Exercises
As mentioned earlier, incorporating variations is a great way to progress with S2OH movements but don’t forget to add some variety within the same exercise as well. This could mean alternating between dumbbells and barbells, switching from one hand grips to two hands grips or trying single arm press versus double arm press. These variations challenge the body differently and allow you to break through plateaus faster.
In conclusion, Shoulder-to-overhead (S2OH) exercises are important components of CrossFit and can be beneficial for strengthening the shoulders, back and arms while increasing mobility and flexibility. However, proper form and technique must always be observed when doing these types of exercises as poor form can lead to injury or strain. Lastly, make sure to mix things up occasionally by changing the weight, equipment or number of reps for optimal results.