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#2490 – Shoulder Position

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Monday 12/12/16

Shoulder Position

Tip From CrossFit Weightlifting, breaking down how to find the proper shoulder position overhead especially in the snatch and overhead squat.

Trouble finding proper shoulder position overhead?

Many people have a tough time with shoulder position when the bar is overhead, especially in the snatch. There are two keys to solid position:

1. External shoulder rotation:
As Coach Burgener says – show me the armpits! Though this always seems to make sense, it is sometimes a bit of a challenge.

2. Active shoulder: 
Pushing up into the bar is vital to supporting weight overhead. This movement comes from pushing from the entire ribcage, through the shoulder and I to the bar. This keeps the shoulder strong and stable and in good position.
Understanding HOW to do both of these can be tough! Here’s an easy drill to help athletes learn these two keys and find better overhead position!


WOD Prep
Build to a heavy Squat Clean & Jerk

WOD 

4 Rounds
4 Squat Cleans 175/115#
12 Chest to Bar pull ups

3 Rounds
8 Shoulder to Overhead
8 Bar Facing Burpees

2 Rounds
30 Wallballs 20/14#
75 Double Unders


Scaled
3 Rounds
4 Squat Cleans
12 Ring Rows

3 Rounds
8 Push Press/Push Jerk 95/45#
8 Bar Burpees

2 Rounds
20 Wallballs 14/10#
100 Single Skips