The Shoulder Press

THE SHOULDER PRESS MOVIE

The shoulder press is foundational to all the overhead lifts. The key elements of this lift are a neutral spine, straight bar path and correct overhead position.

1. SET-UP

• Hip-width stance. • Elbows slightly in front of the bar. • Hands just outside shoulders. • Full grip on the bar. • Bar rests on torso.

2. EXECUTION 3. FINISH

• Spine neutral and legs extended. • Heels down. • Bar moves over the middle of the foot. • Shoulders push up into the bar. • Complete at full arm extension.

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THE SHOULDER PRESS COMMON FAULTS AND CORRECTIONS

FAULT:

• Overextending the spine with the ribs sticking out.

FAULT:

• Bar finishes forward of frontal plane.

(A)

CORRECTIONS:

• Have the athlete tighten the abdominals by pulling the rib cage down (be sure to check the overhead position again after this fix). (A) • Have the athlete use a slightly wider grip if needed, until flexibility improves.

(B)

CORRECTIONS:

• Cue the athlete to press up and pull back on the bar as it travels overhead. • Use a tactile cue and gently push the bar back into the correct position. (B)

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FAULT:

• Elbows are bent or shoulders are not active.

CORRECTION:

• Cue “Press up!” and use a tactile cue to lock out the elbows and push the shoulders up.

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FAULT:

• Bar arcs out around the face instead of moving straight up and following the frontal plane.

CORRECTIONS:

• Cue the athlete to pull the head back and out of the way of the bar. • Check that elbows are not too low in the set-up. • Block the forward travel of the bar with another object, such as a piece of PVC. (C)

(C)

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