Our shoulders are responsible for a lot of movement in training. Sometimes our shoulders aren’t warm enough for the demands we want to put on them, specifically with positioning and mobility. Here are 3 tips on how to improve your overhead position!
- Get warm
Warming up is easy but still important. Stiff and cold muscles will not want to stretch or move as well as a warm muscle will. Think about some light shoulder movements to get started. Pass throughs, wall walks, light overhead squats, light strict press, or even a light Turkish get up. (check out or Turkish Get Up Article here) - Mobilize
Stretch your Pecs! Grab a band and spend some time stretching your chest and shoulders. Have a friend grab hold of your arms from behind your back and have them try to bring your arms together behind your back. (key for this one is to communicate with your partner so they don’t rip your shoulders off!)
Stretch your thoracic. A tight thoracic will make achieving a good overhead position significantly harder. By warming up your upper back, you will have an easier time putting your arms overhead. Grab a foam roller or lacrosse ball, get it under your thoracic spine and get rolling. Also, try lying on the ground with your hands on top of a 20” box and spend 2 mins opening up. - Activate
Using bands or Crossover Symmetry is a great way to activate your scapular muscles in effort to support your delts and your overhead position. Going through banded pull aparts, straight arm banded pull downs, lat pull downs (if you have one) or going through the Crossover Symmetry routine are a great way to activate your shoulders.
Isometric holds are a great way to activate your shoulder and all the stabilizing muscles. A few options for some isometric holds are: handstand holds, Pausing Overhead squats with a barbell, lateral delt raise holds with light plates.
Once your are warm, stretched and activated, move into a specific movement warm up based on the movements you are doing that day. If you have snatches, grab a bar and start pressing in a snatch grip and go from there!
To get a full Warm up plan. Download this PDF!
Article by: Steve Cristini. R KIN, BA KIN York University, CSEP-PT, NCCP- Weightlifting Coach, National level Weightlifter, Seminar Staff of CrossFit Weightlifting Seminar.
