Unlock Explosive Power with Shoulder to Overhead CrossFit

CrossFit is an incredibly popular workout program that uses high-intensity interval training (HIIT) combined with gymnastics, Olympic weightlifting and plyometric exercises to help people reach their fitness goals. As part of any comprehensive CrossFit program, shoulder to overhead movements should be included to develop explosive power. In this blog post, we’ll explore the basics of shoulder to overhead CrossFit and its many benefits, as well as provide tips on proper form and progressions you can take your performance up a notch. We’ll also look at how you can make your own shoulder to overhead program and the common mistakes made when performing these moves.

Benefits of Including Shoulder to Overhead Exercises in a Routine

The main benefit of incorporating shoulder to overhead exercises into your routine is increased strength and power. This type of exercise helps to build muscle mass and endurance, enabling athletes to lift heavier weights more easily. Additionally, it improves coordination and balance, allowing for faster recovery times between sets and reducing the risk of injury. Furthermore, by working different muscles groups simultaneously, shoulder to overhead workouts increase overall strength while improving body control and posture.

Types of Shoulder to Overhead Exercises

There are several types of shoulder to overhead exercises that can be used in a CrossFit routine. The most popular ones include the clean and jerk, thrusters, push press, snatches, and overhead squats. Each one focuses on specific muscle groups such as the shoulders, arms, back, core and legs. Other exercises such as barbell rows and pullups are also beneficial as they target other major muscle groups such as the biceps and lats.

shoulder to overhead crossfit

Safety Tips for Performing Shoulder to Overhead Moves

Before attempting any shoulder to overhead move, always warm up properly and use correct technique. Make sure you have adequate space around you so that you don’t put yourself or others in danger. When lifting heavy weights, it is essential to keep your back straight throughout the entire movement. Finally, if you experience any pain during the exercise, stop immediately and consult a medical professional before continuing.

Proper Form When Doing Shoulder to Overhead Exercise

Good form is key when doing shoulder to overhead exercises in order to maximize results while avoiding injury. To ensure proper form, focus on keeping your chest up and maintaining good posture throughout the movement. Also be mindful not to arch your lower back when lowering the barbell down. During each rep, drive through the heels and extend fully at the top of the motion before slowly bringing the barbell down under control.

Progressions to Take Your Shoulder to Overhead Performance Up a Notch

When performing shoulder to overhead exercises, it is important to gradually increase the weight lifted over time. Start with light weights first and perform multiple reps until you get comfortable with the movement. Then you can add additional weight or increase the number of repetitions per set. Another way to challenge yourself further is by changing up the grip width or using a narrower grip which will work smaller muscles. Finally, combine two exercises together for even more intensity like performing squats followed by presses.

Making Your Own Shoulder to Overhead Program

Creating your own shoulder to overhead program requires planning out a schedule for completing various exercises throughout the week. Consider setting aside three days a week dedicated solely for shoulder to overhead workouts where you practice one or two new exercises each day and then repeating those exercises twice a week. By staying consistent with your programming, you will be able to track progress more easily while making sure you do not overexert yourself.

Using Equipment for Better Results With Shoulder to Overhead Exercises

Equipment such as barbells, kettlebells and resistance bands can be useful tools when performing shoulder to overhead exercises. Barbells allow you to progressively increase load more quickly compared to bodyweight exercises while kettlebells require more dynamic stability because they are offset from the handle center. Resistance bands can be used for warm ups or rehab purposes since they offer constant tension throughout the range of motion.

Common Mistakes Made When Doing Shoulder to Overhead CrossFit Moves

Common mistakes made when doing shoulder to overhead exercises include rounding of the lower back, lifting too heavy too soon, improper breathing patterns and failing to lock out at the top of the rep. Additionally, some individuals may forget to brace their abs or fail to maintain a neutral spine throughout the entire range of motion which can lead to poor posture and lack of stability in the joints. Lastly, sometimes athletes tend to hyperextend their elbows which puts unnecessary strain on the joint leading to potential injury.


Incorporating shoulder to overhead movements into your CrossFit routine has numerous benefits including increased strength and power, improved coordination and balance, better posture, and faster recovery times between sets. To ensure safe execution of these exercises, make sure you warm up beforehand, use correct technique and keep your back straight throughout the whole movement. Additionally, it is recommended that you start off with lighter weights and gradually increase load over time while tracking progress closely along the way. Lastly, equipment such as barbells, kettlebells and resistance bands can help you achieve better results with shoulder to overhead exercises.

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