‘I’m quite sure the first thing ever done with a barbell was a standing press, because it is the logical thing to do with a barbell.’
-The CrossFit Journal Articles (#45)
Now that we’ve fully covered squats, our video demo series is moving on to presses! We’re starting with the strict press.
Pushing a bar over your head is one of the most basic, obvious, functional movements, but just because the movement is simple doesn’t mean it can’t be tough. The strict press develops both upper body strength and your core.
This week Coach Kirsten offers up tips for correctly executing your strict press as well as common errors to avoid. Next up: push press.
“The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement. This functional gem trains for efficient transfer of energy from large to small body parts – the essence of sport movement. For this reason it is an indispensable tool for developing speed and power”. -CrossFit Journal Articles
The overhead squat is a difficult technical lift that is one of the hardest squats to master. They can be especially challenging for those who sit at a desk all day— pulling their shoulders forward— and have corresponding issues being comfortable with their arms behind their head.
Overhead squats increase mobility, flexibility, and stability as well as strength. Learning to do them well will help improve all your lifts, and greatly reduce the chances of injuring yourself while moving weight overhead day-to-day (a perfect example of what we mean by functional fitness).
Here’s Coach Kirsten going over the key elements of this fundamental movement.
Next up in our video demo series of Fundamental Movements is the front squat. This is a key lift that directly translates into other movements, specifically the clean. Watch Coach Kirsten as she discusses the key points of the front squat, as well as common mistakes to avoid.
Squats are a functional fitness must-have: they build strength, get your heart rate up, increase mobility and balance, and help your performance so you can run faster and jump higher. They’re well-known for building those glutes and quads, but squats will actually hit your core and every other muscle group along the way. Plus, you can do them anywhere, equipment free. No excuses!
To make sure you’re reaping all the benefits of your squat exercises without injury, you’ll need to make sure your technique is on point. Here’s Coach Kirsten highlighting the fundamentals of air squats: