Three movements that can get confusing in CrossFit are the shoulder press, the push press, and the push jerk. When done correctly, these lifts strengthen both the upper body and core. So as you move, try to maintain proper form to maximize results. Let’s break them down.
The Shoulder Press
Key elements of a shoulder press:
- Hip-width stance
- Hands just outside of shoulders
- Elbows slightly in front of the bar
- Full grip on the bar
- Bar moves over the middle of the foot
- Torso and legs static
- Heels down
- Shoulders push up into the bar
- Complete at full arm extension
The Push Press
Key elements of a push press:
- Hip-width stance
- Hands just outside of shoulders
- Elbows slightly in front of the bar
- Full grip on the bar
- Bar rests on torso
- Torso dips straight down
- Hips and legs extend, then press
- Heels down until hips and legs extend
- Bar moves over the middle of the foot
- Complete at full hip, knee and arm extension
The Push Jerk
Key elements of a push jerk:
- Hip-width stance
- Hands just outside of shoulders
- Elbows slightly in front of the bar
- Full grip on the bar
- Torso dips straight down
- Hips and legs extend rapidly then press under
- Receive the bar in a partial overhead
- Heels stay down until hips extend
- Bar moves over the middle of the foot
- Complete at full hip, knee, and arm extension
If you keep each body part and the bar in the correct position, you’ll be well on your way to mastering these movements!