CrossFit Skills – The Pushing Edge (week 3)

In week 1 of the pushing edge we talka baout shoulder stability and the anatomy of the shoulder.  Its not uncommon for most weakend warriors to have weak rotator cuff muscles. We went on to test a 1RM bench press and the structual balance of the shoulder.

In week 2 we took the 1RM bench press and used it to calculate the expected weights one should be able to do for other exercises, if they are structually balanced.  The exercise selection target some of the muscles of the shoulder and help members find weaknesses.

This week we move on to practicing the strict press and the push-press that is often seen in CrossFit classes.  The first step in learning the push press is to establish midline stability.  The second step if to find the proper overhead position.  Understanding the midline stability and the correct overhead position will ensure stability and safety for the shoulders, elbows and wrists.  The overhead position for the strict press, the push-press the power jerk and the split jerk will be the same.

Get Organises

Get organizes, get stiff, brace, and get tight?  Do you know what the coach actually means when he/she says this?  Do you get organised before you unrack the weight?  Or are you in a crappy position before your squat, deadlift or press? “Better brace for midline stability” and “Your Form Sucks” is worth a look for CrossFit Journal mambers.

Finding the overhead position

1. 1. Place a barbell on you back with a clean-width grip (between half a fist to a fist-width grip outside the shoulders), just like you would for a back squat
2. 2. Squeeze your glutes (butt muscles), retract your shoulder blades, and brace your midline (the two hand rule) before un-racking the bar and stepping back from the rack.
3. 3. While maintaining the forceful retraction of the shoulder blades, press the bar straight up.  With the elbows fully extended the bar should be located directly over the base of the neck with the head pushed forward through the arms slightly.
4. 4. The elbows should be locked out and squeezed tightly.  The barbell should sit in the palms slightly behind the midline of the forearm and the grip should be as loose as possible.

Take note of this overhead position as this is your target for all overhead pressing barbell movements.

The Jerk Rack Position

Now that you know the end position we need to focus on the starting position of press and push-press.

1. 1. Establish a clean-width grip (between half a fist to a fist-width grip outside the shoulders) on the bar in the rack.
2. 2. With the upper back extended step forward and place you the bar against the bottom of your throat.
3. 3. Push the shoulders forward and slightly up to create a shelf for the bar to sit on.  The bar should sit between your throat and the peak of the shoulders
4. 4. You should aim to keep the bar in the palms as much as possible and not allow it to roll into the fingers as it would for the front squat and the clean.
5. 5. The elbows should be moved down while remaining slightly in front of the bar if viewed from the side. The lats should be pushed out and up to help support this position*

* The position is very demanding on shoulder flexibility and may not be initially perfect.  Try changing the grip-width to see if you can find a more comfortable press, and keep working on your mobility.

The Strict Press

Now that you have the Jerk rack position we can focus on the press

1. 1. From the rack position you need to pull your chin back as the bar should never be pressed forward around the face.
2. 2. Once the chin is out of the way the bar will be pressed up and slightly back towards the overhead position.  The bar must move backwards slightly.
3. 3. The elbows should be pushed out to the side and under the bar as the bar leaves the shoulders.  Never leave the elbows out in front of the bar during any of the press variations.
4. 4. As the bar passed the head, the shoulders continue moving back to place the bar over the back of the neck and the head is pressed forward through the arms to establish the overhead position.

Adding the Push to the Press

The overhead pressing motion stays the same for all pressing variations.  The introduction of the push or the jerk motion simply changes what we do with our lower body.  The primary power element now becomes the dip and the drive of the legs to accelerate the bar off the shoulders and upward.

1. 1. The movement of the dip and drive occurs entirely at the knees – there is no hinging of the hips.
2. 2. The feet should be placed in the driving position (slightly wider than the hips) with the toes turned out 10-15deg.
3. 3. With the barbell in the jerk rack position, unlock the knees moving the weight to the heels (keeping the whole foot in contact with the floor) and putting tension in the quads. The torso must remain upright.
4. 4. The initiation of the dip must be smooth as the bar must stay in contact with the shoulders.  The speed of the dip should never become so great that the shoulders drop out from under the bar.
5. 5. The dip should only be 8-10% of your height (e.g for a person 170cm tall, the dip depth is approximately 17cm).  At the bottom of the dip an imaginary vertical line should pass through the barbell, the hips and the ankle (see dip frame in the above image).
6. 6. As you reach the bottom of the dip, immediately change directions and drive up powerfully with the legs while maintaining the balance over the heels.  The drive is the power generator for the push-press and the jerk variations.  The legs accelerate the bar upwards and the arms simply follow through to bring the bar into the overhead position.
7. 7. With a forceful leg drive you will rise onto the balls of your feet, this is the sign of a correct drive and not a problem if your weight stays over your heels during the ankle extension
8. 8. As the bar leaves the shoulders you will keep the legs straight and tight while pushing the bar up and back with the arms.
9. 9. Just like the strict press you will move your head around the bar and not the bar around you head.

Next week will will look at the Push-Jerk